Saturday 8.08.15

Warm Up:
- Dynamic mobility for hips, thoracic spine, and shoulders

Strength Training:
Muscle Snatch + Power Snatch + Snatch Complex:
- 45x 4+4+4, 95x 3+3+3, 135x 2+2+2, 170x 0+1+1

Power Snatch (3x3):
- 190x 2, 0, 2 (stay at this weight)

Snatch High Pulls (as high as possible):
- 225x 3, 3, 3, 3, 3 (only go up when power snatch goes up)

Push Ups (100 reps):
- 10x 10 (a set in between each set of snatches

Band Pull Aparts (100 reps):
- 4x 25 (a sets in between sets of snatch high pulls

Conditioning:
8 rounds of:
- :20 of Russian KB Swings @ 70
- :10 Rest
- :20 of KB Goblet Squats @ 70
- :10 Rest
Score:  84 KB Swings (high of 11, low of 10) and 55 Goblet Squats (high of 8, low of 6)