18.Sept.2017

A. Med ball complex Every 2min x7: 
3 med ball squat cleans
3 reverse med ball throw

B. 3x5/leg; Goblet split squat @20X1 (building)
*rest 90sec  

C1. 3x5 barbell rollouts
C2. 3x30sec flutter kicks
C3. 3x10/side; plank rotations
*rest 30sec

A. Snatch complex
Every 2min x7: 
1 snatch pull + 1 hang snatch (building) 
*focus on efficiency and quality technique over loads 

B. 3x3 OHS @20X1 (building)
*rest 2min 

C1. 3x5 barbell rollouts
C2. 3x30sec flutter kicks
C3. 3x10/side; plank rotations
*rest 30sec