6.22.16

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm-up
:30 Thoracic spine barbell stretch
10 standing windmills
30 shoulder IR/ER
30 band pull aparts
:30 handstand hold
20m waiter's carry each arm x 2
Snatch warm-up

A.Strength
1-4 sets
Plank shoulder taps x 10
Snatch grip push press x 3 (moderate to light load-just to get your shoulders ready for snatching)
-rest 1 minute-
2- Every :90 for 9 minutes (6 sets)
Hang snatch x 2 reps (drop your bar between reps and reset)

B.Conditioning
4 rounds
7 power snatches 95/65
25 double unders
7 bar facing burpees