Warm Up:
Long Lap  
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS
Coach Lead PVC Burgener Warm UP

MOB:
2 min per side Shoulder Internal/ external Rotation Barbell Smash
4 min LAX Ball Smash Posterior Shoulder Smash on wall

Lift:
Hang Power Snatch (5 total sets)
3@50%, 60%, 65%
Then 2X2 @ 70%

Push Jerk (from the rack)
3@ 50%, 60%, 65%
Then 2X2 @70%

Front Rack Lunges
3X10 (5 each side) 85/105#

Conditioning:
5 rounds with 1 minute rest in between rounds:
6 ring dips
6 push ups
6 pistols or 12 jump lunges

 

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