130410

Warm up: 3 rounds

Step Ups on 24" box x 8 e/l

rest 15 sec

Peanut/Double Lacrosse Ball Upper Back Smash x 45 sec

rest 15 sec

Suicide Shuttle Run: run to 40 yds then back, 30 yds then back, 20, 10

rest 15 sec

Press from split jerk position x 10 @ med weight

rest 15 sec

Olympic: ALL

Off Boxes @  Just below knee:

- Power Snatch x 1 + OHS x 3: 6 sets all at same weight (75-85% of snatch) rest 45 sec between efforts

REST 2 Min

- Power Clean + Front Squat x 2 + Push Jerk: 5 sets all at same weight ( 80% of CJ or close) rest 45 sec between efforts

Conditioning:

Helen