Saturday 7.04.15

Warm Up:
- Thoracic spine foma rolling
- Dynamic mobility for hips and shoulders
- Glute activation with Hip Circle

Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch + Power Snatch + Hang Power Snatch + Snatch + Snatch Balance + Overhead Squat)
- 45x 3 each, 95x 2, each, 135x 1 each

Power Snatch (3x3):
- 177.5x 3, 3, 3 (180 next week)

Conditioning:
20:00 cap or 100 reps of each (whichever comes first):
- Ring Rows
- Push Ups with Feet Elevated
- Muscle Snatches @ 75 lbs
- 200m Run in between rounds:
Score: 50 reps of each completed at the 20:00 time cap.

*I did ring rows until 1 rep shy of failure, then matched that number of reps in push ups and muscle snatches, ran a 200, then started on ring rows again.