A. Dynamic Stretches
B. (3 rounds)
9 sandbag over bar 150/100lb
15 banded abducted shoulder internal rotation each side
21 overhead squats 45/35lb
C. (15:00 clock)
0:00-3:00: 20 hang snatches 115/85lb
3:00-6:00: 15 hang snatches 135/95lb
6:00-9:00: 10 hang snatches 165/115lb
9:00-12:00: 5 hang snatches 185/125lb
12:00-15:00: max hang snatches 205/145lb
D. “Partner”
(3 rounds)
45 second max: partner resistance reverse sit ups
E. Static stretches
Comments