Friday, October 30, 2009

Sorry for the late post.

Warm up: Barbell Complex
Use the snatch Grip throughout and perform 6 reps per exercise:

Dead Lift
High Pull
Muscle Snatch
Behind the neck push press
Over Head Squat
Spider man Push up

3 rounds, 45,65 and 65

Skill: 3 sets of max ring dips

10 power snatch
50 double unders
8 power snatch
40 double unders
6 PS
30 DU
4 PS
20 DU

Good luck and God speed. The gym will be open at 10am-12pm tomorrow and 3-5 Sunday.

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