Oct 11

Workout # 1 warmup
800 run/ 2 laps around the building
50 yards of walking lunge (no weight)
15 squats
15 double unders or/60 singles
This is a warm up, not a race!!!!!

Workout #2 skill development
Power snatch/ full snatch/ or kb snatch
3-5 reps (10min.)
OHS
3-5 reps (10min.)

Workout#3 workout
30 power snatches for time
Men Rxd 115 (scale as needed)
Women Rxd 30k or 70lb (scale as needed)

Workout#4
Abs/stretch/foam roller