Training 9-12-2016

Warm-up: Joint Mobility/Dynamic


1. Every 15 Seconds for 5 Minutes performing the following

1 x Power Snatch

*You may not build in these efforts pick a explosive weight to work with and stick with it

2. Squats 3×3

*Rest 2 Minutes between efforts
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your weight choice, do not exceed 85% of your working 1rm in weight


3 Rounds

9 T2B
18 Hang Power Snatches 75/55
36 Air Squats
72 Double Unders

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)