020116 – Monday

Skill:

PVC Power Snatch 3rx5s

PVC OH Squat 3rx5s

Strength:

1. BB Power Snatch (70% of best weight) 3rx3s

2. BB OH Squat (focus on depth of squat) 4rx3s

**Focus on hip drive and explosion

Conditioning:

60s Work/20s Rest x 3 Rounds

-Low Plank

-Wall sit

-KB Thrusters

-Rowing machine

-Alt. Lunges

-Squat Thrusters

-Sit outs

-Tire Flips

Start at one station/exercise, perform for 60s then

move to next station/exercise in the 20s rest period.

Repeat for 3 rounds.

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