122115 – Monday

Skill:

PVC Snatch 3rx5s

PVC Snatch Pull 3rx5s

Strength:

Power Snatch + Snatch (70% of best weight) (1+2)rx4s

BB Snatch Pull (90% of best Snatch weight) (5rx4s)

***Increase weight this week for Strength

Conditioning:

12 Days of Christmas

1 Lap

2 Burpees

3 KB Snatch/side

4 Box Jumps

5 Reverse Lunges/side

6 Plank Jacks

7 HR Push-ups

8 KB Swings

9 T2B

10 TRX Rows

11 Abmat Situps

12 KB Suitecase DL

 

**Start with 1 then continue through list while performing previous exercise (Ex. 1 Lap, 2 Burpees then 1 Lap, 3 KB Snatches/side then 2 Burpees then 1 Lap, etc.)

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