e snatch the cone

t 30 jumping jacks, 20 pvc pass throughs, banded hamstring stretch to touches x 5 ea, banded lat stretch x 5 ea, 10 ring rows,  lunge/reach/elbow to instep x 3 ea, burpee high jump x 2


e Air Squat/Pull-Ups

t Hang Power Snatch



e 3:00, work 1 min rest, 2:00 work, 1 min rest, 1:00 work of 5 Air squats, 5 pull-ups, 5  lengths of the gym run

t Every 2:30 perform for 15:00 2 hang power snatch, in between sets 3-5 pull-ups/push-ups



Megan Kestel

Written by: Megan Kestel

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