Wednesday, 6/29/16

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up snatch with empty bar

12:00-27:00

1)Strength (benchmark)

15 Minutes to go for 1 RM Snatch

Bar starts empty at 12:00

27:00-37:00

Stretch for at least 5 minutes

Set up and warm up next workout

37:00-49:00

2) Conditioning

12 Min AMRAP

1-2-3-4-5-so on Ring Muscle-ups; Jumping Ring Muscle-ups; Jumping/banded Chest-to-bar Pull-ups; Jumping/banded Pull-ups

2-4-6-8-10-so on Power Cleans (use 80% of 1 RM Snatch)

3-6-9-12-15-so on Box Jumps (24/20; 20/16) Step Ups (24/20; 20/16)

49:00-60:00

Cool Down

Clean up

Spend at least 6 minutes stretching