Core: Tabata: 8rds 20 sec on/10 off (4min total time)
4 rds Elbow Planks
4 rds superman
Strength:
Snatch pull: 4x1 @ 70%
Full Squat snatch or Power Snatch 4 x 3 @ 70%
Conditioning:
20min Total time
5 Rounds Each Round is 3 Min 30 Air Squats 20 Deadlifts (Rx 135/95) (115/75) 10 Push Jerk (135/95)(115/75 Max Double Unders / Lateral Hops over barbell in remaining time
-1 min REst-
Dumbells RX Men: 50-60# DB RX Women: 30-35# DB
RX + option: SUB MAX CAL BIKE OR ROW FOR DOUBLE UNDERS!