Monday March 2nd, 2015

Warm-up: 15min

SSP: 5min

Olympic weight lifting

Using 50% of your 1 rep max for snatch do  1set every 90 seconds of:
5 Snatch high pulls + 4 Power snatches + 3 over head squats + 2 snatch grip push press + 1 snatch balance 

Complete 6 rounds

12 min AMRAP of

Using 80% of your 1 rep max do 

1 full snatch followed by 1 burpee. Add 1 burpee each round. 

ex: round 1: 1 snatch 1 burpee, round 2: 1 snatch 2 burpees etc.. complete as many rounds as possible. 

then 

3 sets of 5 snatch pulls at 110%. Do 1 set every 2 min

then 

Weighted planks 3 sets of 1 min hold with one minute rest. 

stretch