Saturday 11-24

warm up
row 500m or 2 min airdyne
catalyst WU
burgener WU

skill
snatch
10×1-1-1
this is a complex working the high hang, hang and from the floor. all are FULL snatches

strength
front squat 3×5 add weight from last time

conditioning
50 KB swings(55/35)
40 DUs
30 Sit ups
20 box jumps(30/24)
10 pull ups
run 400m