Weds - 3.12.14

Warm Up

3 Rounds

·          5 T2B / K2E – or-  2 Rope Climb

·          10 Groiner + Air Squat

·          15 Back Extensions

Snatch Work – 16 Minutes

1^st 4 Minutes:  2 reps @ 60%

2^nd 4 Minutes:  2 reps + 10-20lbs

3^rd 4 Minutes:  1 rep + 10-20lbs

4^th 4 Minutes:  2 reps @ original weight

** the goal here is to increase weight in small bits, every 4 minutes.  Get better and better as time goes on.

Finisher

2x 800m Sprint

*equal work rest