8.22.16

Individual warm-up
2 rounds
200m run/row
10 leg swings
10 lunges with rotation
10 groiners

Group warm-up
:40 thoracic spine barbell stretch
10 thoracic spine rotations
:45 hip distracion with band
10 leg swings
30 band pull-aparts
30 IR/ER with light weights
20 monster walks

A.Strength
Every 2 minutes for 16 minutes (8 sets):
1 snatch balance + 2 overhead squats
*Start at 60% and gradually work up . Build to a heavy set

B.Conditioning
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps 24/20
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
Run 600 Meters