11/10/14

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Strength

1) 15 minutes to establish your heaviest 3 Position Snatch (ground, right below knee, right above knee)

2) 15 minutes to establish you 5RM Back Squat

Conditioning

5 min AMRAP:
3 Shoulder-to-Overhead (115/75) + 6 Lateral Jump Over-Bars (both feet)
6 Shoulder-to-Overhead (15/75) + 12 Lateral Jump Over-Bars
9 Shoulder-to-Overhead (115/75) + 18 Lateral Jump Over-Bars
12 Shoulder-to-Overhead (115/75) + 24 Lateral Jump Over-Bars
15 Shoulder-to-Overhead (115/75) + 30 Lateral Jump Over-Bars

….. continue in this fashion