Kit 170107

WARMUP (10)

3 Minutes Bike

Friday Warm-up

Oly (30)

Every Minute For 8 Minutes, Alternating Exercises
3 Snatch Drop
3 Snatch Balance
3 Snatch Pull-Unders
3 High Hang Snatch

Immediately Into Snatch Variations
Every Minute For 4 Minutes (5 sets)
1 Snatch Deadlift to Power Position + 1 High Hang Snatch + 5″ Hold in Receiving Position

Rest 1 Minute

Every Minute For 4 Minutes (5 sets)
1 Snatch Deadlift to Power Position + 1 Hang Snatch + 5″ Hold Barbell Support

Rest 1 Minute

Every Minute For 4 Minutes (5 sets)
1.1 Snatch Building to 70% 1 RM

 CONDITIONING (30)

20 Minute Clock

3 Banded Muscle-ups
6 Seated Box Jumps
9  Hang Snatches
12 Double Unders x 3
15m Double KB Front Rack Carry

STRETCH (10)