Fri 12. Jan
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion
b) warm up 5min
2 rounds
15 prone YTWs
10 scapula push ups
5 burpees
c) power snatch 12min
work up to a heavy triple power snatch
d) conditioning 10min
for time
50 power snatches 50/35kg
every 2min (starting at 0:00)
10 burpees over the bar
d) midline accessory 7min
2 sets for quality
10 roll outs
60 sec side plank / side
1min rest