Thursday 2.11.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation Drills
- 18 KB Swings @ 53 lbs

Strength Training:
Power Snatch (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 185x 3, 3, 2, 2, 2

Hanging Leg Raises (from pull up bar):
- 6, 6, 6, 6, 6 (in between power snatch warm up sets)

Hanging Leg Raises (from dip support):
- 6, 6, 6, 6, 6 (in between power snatch work sets)

Snatch High Pull (5x3 @ 135% of power snatch work sets):
- 250x 3, 3, 2, 2, 2

Lunges (5x 8-10):
- Bodyweight 10, 10, 10, 10, 10 (in between sets of high pulls, use 5 lbs for 8's next week)

Conditioning:
7 Rounds (not for time of):
- 18 KB Swings @ 53 lbs
- 11 Double Unders
- Crossover Symmetry Iron Scap Drills