Montana

Montana

Coaches Warm Up

 

1. Seated box jump

max height 

 

2. Conditioning

3 rounds for time 

400m run

21 deadlifts 225/155

15 toes to bar

9 bar muscle ups

 

3. Accessory Work

5 super sets

15 hollow rocks

6 barbell bent over rows

 

**6:30pm Weightlifting

 

1. Warm Up

10' to build

1 muscle snatch + 1 snatch balance + 1 OHS

**this is just a warm up for technique. Not trying to max out here.

 

2. Snatch

Build to a heavy

1 hi-hang snatch + hang snatch + snatch with 3" pause @ knee

 

3. Core Work

5x10 strict toes to bar