Strength and Conditioning Class Wednesday June 10th, 2015

Warm-up: 15min

20x shoulder dislocate

20m stiff legged bear crawl

20x shoulder dislocate

20m bear crawl

10 bounce ups

20m lizard crawl

10 bounce ups

20m elbow to instep

10 squat to stands

20m duck walk

Then 

Using 60% of your 1 rm snatch do 3 full snatches followed by 3 hang snatches every 90 seconds for 10 sets.

Then 

Using 85% of your snatch do 3 snatch high pulls every minute on the minute for 5 minutes.

Then 

Using 110% of your 1 rm snatch do 3 snatch deadlifts every minute on the minute for 4 minutes.

Then 

4 rounds of

25 box hops ( with a step down) 

400m run 

for time

Then

Stretch