1-23-17


Weightlifting 

5 Sets, resting 1:00 between:

1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls (drop bar and rest about 5 seconds then..) + 2 Power Snatches

*The goal isn’t load, practice good bar path. Keep it close on the high pulls. It should brush up the shirt on the way up. Practice good foot work on power snatches. Pull under in a shallow squat instead of landing with super wide foot stance.
Conditioning 

21 – 15 – 9 for time: 

Wallballs (20/14) – Both to a 10′ Target
Pull-Ups

Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)

*if hands are ripped from last week, scale pull ups to strict ring rows.

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