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Wednesday 12.30.15

Warm Up:

1000m run

then.. Movement stretching & skill review

Strict Press:

5 x 3 @ 65%

No dip Snatch balance: (if new movement, keep it light!)

3 x 5 (focus on speed and bottom position)

EMOM for 10 minutes:

3 position power snatch

(high hang/ mid thigh/ floor)

*if you are new to Olympic lifts.. Please go extremely light!)

12 minute amrap:

200m run

10 pullups

10 push press (95/65)

Post workout: 3 sets

30-50 russian twists

15-20 hollow rocks

:30 seconds each side (side planks)

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