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Pull it/ Push it

Warm-up:
3 minutes of row, run or AD
+
3 Min of Mobility
ankles/hips/shoulder
+
5 Min
10 single leg DeadLift
10 Pass Throughs
10 O/H Squat
3 Broad Jump
10 Wall Squat

Strength:
Every 90 sec for 16 min
1 Snatch Pull
1 Snatch
then…
Every 2 min for 10 min
3 O/H Squat
-work to a peak.

Conditioning:
5 min Amrap
10 Hang Clean (135/95)
5 Front Squat
1 min rest
1 min Burpee Box overs
5 min Amrap
15 Russian Kb Swing
10 Goblet Squat

November 5, 2015 | News | 0

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