TUESDAY 29DEC15 

 Tuesday 

 1. group 800m run 
2. free flow + snatch prep (snatch from pockets, thigh, knee) 
3. 20’ to find heavy single hang snatch (from knee) 
3a. 2@80% of part 3 
4. 3 rounds for time: 
	75 double under 
	21 KBS 53/35 
	21 burpee  

  
Weightlifting 

 1. coaches warm up 
2. muscle clean + clean from pockets (10’) 
3. work to heavy AK clean + Lo hang clean  
4. deficit deadlift 5-5-5-5

TUESDAY 29DEC15

Tuesday

1. group 800m run
2. free flow + snatch prep (snatch from pockets, thigh, knee)
3. 20’ to find heavy single hang snatch (from knee)
3a. 2@80% of part 3
4. 3 rounds for time:
75 double under
21 KBS 53/35
21 burpee


Weightlifting

1. coaches warm up
2. muscle clean + clean from pockets (10’)
3. work to heavy AK clean + Lo hang clean
4. deficit deadlift 5-5-5-5