20 August 2013

Warm Up:

10 minute ROM drills,
15x burpee bar hops
20x BB complex (dl/clean/j)

Prep Phase: 

3x15
ring rows
jumping lunges
push press
jump rope

Strength: 

Snatch, 30x

Conditioning: 

max possible in 2 minutes,

push ups,
rest 2 minutes

sit ups,
rest 2 minutes

pull ups,
rest 10 minutes

run, 1.5M

Supplemental Work:

none