-Warm-up-
10 minutes:
2 rounds:
8 burpees
8 wall balls
5 minutes:
Squat Therapy (https://www.youtube.com/watch?v=AwjN-oO2SbY)
-Olympic Lifting-
A. Heaving Snatch Balance (http://youtu.be/39nx2kxSw1c)
-Strength-
B. Back Squat, 3 (sets) x 2 (reps)
Same load for each set. Heavier than last week. Complete on a 3 minute clock.
-Conditioning-
C. Every minute, on the minute, for 16 minutes:
Odd minutes - 5 Clean & Jerks, touch & go (60-70%)
Even minutes - Pistols, 8-12 reps
-Cool down-
Roller
- Back (Accumulate 2 minutes)
- Quads (1 minute per leg)
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