[fourcol_one][box]PREP/MOBILITY[/box]
(10 min)
Dynamic Warm Up
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[box]SKILL/STRENGTH[/box]
(20 min)
Perform a single. Rest. Then attempt the same weight and perform a double, if successful increase the weight and repeat, if unsuccessful stay at the same weight or reduce the weight and repeat.
Mechanics
Snatch Pull to Snatch
Con/Int
Snatch
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[box]CONDITIONING[/box]
(30 min)
All
4 Rounds – 15 min
500m Row
Rest 2 min
Prowler Push – 15 min
As many times as possible in 30 sec. No weight on prowler.
High Bar -1 length of the gym
Low Bar – 1 length of the gym
Rest 1 min
[box]RECOVERY/MOBILITY[/box]
(5 min)
Whatever hurts the most
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[hr]
Notes:
