4-16-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 3 x 4 sets
Snatch – 60% x 3 x 5
Snatch push press + OHS – 5 x 3 + 1

STRENGTH/SKILL

2 Clean pulls + 1 Power Clean

CONDITIONING

Complete 10 rounds for time of:
3 Burpees
5 Pull ups (C2B)
7 Kettlebell swings, 70/53
Rest 30 secs