-Warm up-
10 minutes prior:
EMOTM 3 minutes:
6 Wall Balls
6 Push ups
5 minutes prior:
With an empty bar:
5 Back Squats
5 Overhead Squats
5 Snatch Pulls
5 Power Snatch
5 Squat Snatch
-Olympic Lifting-
Snatch - 70%x2, 75%x2, 80%x1x3
Full squat variation. Complete on a 2 minute clock.
-Strength-
Back Squat - 75%x3x2, 80%x3x3
Complete 3-3.5 minute clock.
-Conditioning-
1 Clean & Jerk, 165/110
1 round of "Cindy"
2 Clean & Jerks, 165/110
1 round of "Cindy"
3 Clean & Jerks, 165/110
1 round of "Cindy"
And so on until 10 rounds are completed.
1 round of "Cindy" is 5 pull ups, 10 push ups, and 15 Air Squats.
Time cap: 20 minutes.
-Cool Down-
Couch Stretch- 2 minutes each side
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| The Matt for Vise Night |
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