Training 12-24-2018

Warm up: Joint Mobility/Dynamic

Strength:

A) 2x Complex

3x Halting Snatch Grip Deadlift
3x Tempo RDL Snatch Pull
1x Muscle Snatch
1x Hang Power Snatch

*Rest 30 seconds between efforts
*First round with naked barbell, second round no heavier than 95/65

B ) 3 x 7 Hang Power Snatch

*Rest 90-120 Seconds
*These are meant to be Unborken Sets, be sure to choose a weight that will allow that goal to be accomplished

C) 3 x 5 Tempo RDL Snatch Pulls

Tempo = 313X
Rest 90-120 seconds between efforts

Conditioning:

4 Rounds

1 MuscleUp
3 Rope Climbs
7 OverHead Squats 115/75
15 Double Unders

Cool Down: 3-5 Minutes of Light Monostructural

*KB Strength option:

Substitute your Power Snatches with Double KettleBell Snatches