Monday 4.1.13

1
Apr

Monday 4.1.13

Warm-up:
2×5 Wall Squat
2×20 Air Squat
Mt. Climber Stretch
Posterior Chain Floss
Strength:
1) Back Squat 4×70%, 4×75%, 3x4x80%
2) PVC Pass Through and Hang Power Snatch warm-up, 3×3
Conditioning:
Every minute on the minute (EMOM) for 12min
2 Hang Power Snatches
4 Burpees
 
Notes:
 
Hang Power Snatch can be from a high hang or mid. Weight should be in the 60%-70% range. 
Work for each round should take 30sec (goal is to :30 of work, :30 of rest).