130419

Warmup: 3 rounds
SB:
1 min triple under practice
rest 15 sec
25 feet duck walk with bar overhead
rest 15 sec
45 sec peanut thoracic spine smash
rest 15 sec
5x tall snatch

Olympic:
Snatch + Hang Snatch: start at 60%
Every 45 sec complete a snatch then hang snatch WITHOUT THE BAR TOUCHING THE GROUND
add 5 lbs, go until failure. one fail = done

Strength:
A) Snatch High Pulls: 4x3 @ 100%
B) Squat Program

Conditioning:
15 min running clock:
10 rounds of Cindy (20#/30# vest and HR Pushups)
100 Cal Airdyne (wearing vest) (Nat since your Airdyne doesn't work you get to do Hoggan's airdyne time + 1 min)
ME Burpees to a 6in target (wearing vest)