Friday February 17, 2017

Home Work
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Warm Up
i. 5-minutes rowing
ii. 3 sets of stuff
iii. Banded glute activation + leg swings

Conditioning
3 rounds
400m run
30 calorie assault bike
100 double unders

Weightlifting
i. snatch grip duck walk (4x 30ft)
ii. power snatch + snatch (every 90 seconds)
     50/1+5, 60/1+4, 65/1+3, 70/1+2, 75/1+1
     then, 3x1 to a max complex for the day
iii. snatch pull + snatch pull from 1" off the ground @ 95-105% of 1RM snatch