26 Feb 17

Prep Day

A. 3 Sets

Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Assault Bike 10 Cal Dead bug x10

B. Deadlift (moderate weight)

Power Snatch 1.1 (BUILDING UP TO AROUND 75%)

C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH EFFORT)

D. Specific Prep: 10 Dumbell Snatch 5 Burpee box Jump X3 *FEEL PACE* then shut it down