Monday 11/13/17

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Warm-up:

200 m Run, 5 PVC OHS, 5 RKBS, 200m Run, 10 PVC OHS, 10 RKBS

Stretch:

Quad, Calf, Shoulder on wall, Runner’s stretch, Piriformis stretch, Burgener warm-up

Strength:

Tall Snatch https://www.youtube.com/watch?v=GnD7NQyDfbg

4x4

Hang Squat Snatch https://www.youtube.com/watch?v=oTlSsPZaewg

3 x 7 @55%

*do not drop the bar

Conditioning:

AMRAP 12’

10 OHS 75/55

200 m Run

20 KBS 53/35

200 m Run

Then:  Max Effort

Double Unders in 2’