Not the prettiest, and I was definitely a little forward on my toes when I received it, but not bad for 215.
Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Burgener Warm Up with empty Bar
Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups: 100x5, 130x4, 160x3, 190x2, 215x1
- Work Sets: 5x3 @ 165
Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +35x3, +50x2, +65x1
- Work Sets: +35x 5,4,3,3- I'll stay at this weight next week and try for 3x5
Conditioning:
21-15-9 reps for time of:
- Power Snatch @ 95
- Burpees
Time: 7:13
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