130415

Warmup: 3 Rounds

Trap/Shoulder Mobility: Here: 45 sec each side
rest 15 sec
OH Lunges with barbell: 8 each leg
rest 15 sec
Jerk Balances with 75# x 10
rest 15 sec
20 Cal Airdyne AFAP
rest 30 sec


Olympic:
Snatch from ground: follow timing EXACTLY
Each set is to be done within the designated minute:
If you miss move on
Min 1: 3 @ 50% + 20 DU
Min 2: 3 @ 60% + 20 DU
Min 3: 2@ 70% + 20 DU
Min 4: 2@75% + 20 DU
Min 5: 1@80% + 20 DU
Min 6: 1@85% + 20 DU
Min 7: 1@90% + 20 DU
Min 8: 1@85% + 5 Lateral Burpees
Min 9: 1@80% + 5 Lateral Burpees
Min 10: 2@75% + 5 Lateral Burpees
Min 11: 2@70% + 5 Lateral Burpees
Min 12: 3@60% + 5 Lateral Burpees
Min 13: 3@50% + 5 Lateral Burpees


Strength:
Back Squat Program
Skill/Midline:
3 sets
A) GHD Back Ext: x 10 reps weighted with barbell @ 65#
B) DB Snatch from ground: 5 reps each arm AHAP


Conditioning:
12 minute AMRAP of:
10 Hang Squat Cleans 175/115#
20 Cal Row
30 Box Jumps (24/20)