MONDAY 10-3-16


WARM UP 3X (or. 10 min)
100 m run
10 INCHWORMS W PU
10 Squat jumps
Then
3X. 3 position pause(3sec@each)
(Shin, above knee, high hang)

STRENGTH
HANG POWER SNATCH
50% X 3
60% x 3
65%x 3
70% x 2 (2X)

BTN (behind the neck)
POWER JERK
50% x 3
60% x 3
65% x 3 (x2)
70% x 2 (x2)

BACK SQUAT
60% x 3
70% x3 (x2)
80 % x 3

CONDITIONING
8 MIN AMRAP
30 DU
10 BURPEES
6 PISTOLS

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