Wednesday 12.28.16 (Back Off Week)

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings

Strength Training:
Overhead Squats (3x 10):
- 45x 5, 95x 4, 135x 3, 155x 2, 185x 1, 115x 10, 10, 10

Snatch Deadlifts (3x 10):
- 45x 5, 135x 4, 225x 3, 315x 2, 405x 1, 225x 10, 10, 10

Overhead Shrugs, Press Grip (4x 10):
- 160x 10, 10, 10

Jump Rope:
- 1225 singles (5 sets of 65 and 15 sets of 60)

Conditioning:
KB Swings @ 70 lbs:
- 50 reps unbroken

Recovery:
Band Face Pulls:
- Green x 50 (26-15-9)