Monday - 3/28/16

Pre Warm Up
3 Sets Of
10 Banded Shoulder Roll
10 PVC Good Morning
10 PVC OHS

Workout
Option 1:
A.) 7 Mins To Build To A Heavy Set 1 Power Snatch + 1 OHS
@ 7 Min Mark
B.) 4 Sets Every 2 Mins 1 Power Snatch + 2 OHS + 3 Power Cleans +4 Front Squats
*All Sets At The Heaviest Weight From Part A.
@ 15 Min Mark
C.) 15 Reps For Quality/Speed (5 Min Cap) 1 Power Snatch + 1 OHS
*Take 20-40#'s Off The Heaviest Weight From Part A And B.
*These Should Not Be Heavy. Work On Form While Getting Out Of Breath

Option 2:
A.) 7 Mins To Build To A Heavy Set 1 Push Press + 1 Front Squat
*Taken From The Floor
@ 7 Min Mark
B.) 4 Sets Every 2 Mins 1 Push Press + 2 Front Squats + 3 Push Jerks
*Taken From The Floor *Same Weight As Heaviest Set From Part A
@ 15 Min Mark
C.) 15 Reps For Qulity 1 Push Press + 1 Front Squat + 1 Push Jerk
*Taken From The Floor
*Must Go Back To The Ground After Each Push Jerk
*Take 20-40#'s Off The Heaviest Weight From Part A and Part B