A. Granny Toss OH- 1/30 sec for 5 min w/ 20-30# ball (focus on hip extension not arm throw)
Done
B. Power Snatch.Hang Power Snatch, 1.1/min for 10 min @ 65-75%
B. Power Snatch.Hang Power Snatch, 1.1/min for 10 min @ 65-75%
175
C. Power Clean & Push Jerk Cluster- 1.1.1, build to a tough set quickly
C. Power Clean & Push Jerk Cluster- 1.1.1, build to a tough set quickly
245x3. 10-15 sec in between. Last rep I missed, went immediately back to bar and got it.
+
5 sets ALL OUT
5 Burpees
25 sec Air Dyne Sprint
rest 5 min b/w sets
+
5 sets ALL OUT
5 Burpees
25 sec Air Dyne Sprint
rest 5 min b/w sets
Done.
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