Workout 08/01/2013
Warmup
Lots of PVC rolling, back and hamstrings
Strength
Snatch, 30 minutes
Depending on your level work on either full snatches/hang snatches/power snatches or snatch balance
Did hang snatches with 95#, then snatch balance with same weight
MetCon
3 couplets 3 minutes each, continous
5 air squats
5 pushups (got 50 of each)
then
25 kb swings (got through 2+ rounds)
25 frog situps
then
5 dips (got 4+ rounds)
5 burpees