Warmup: 4 rounds
3x dislocates
3x Overhead Squats with PVC
3x Snatch with PVC
10x swings
200m run
Training:
1) 8 rounds
3x The Exercise (hang snatch + overhead squat = 1x)
2/2/2 Toe Touch Complex
2) 5 rounds
60 sec 25 meter sprints
60 sec rest
3) 4 rounds
8x Ankle to bar
8x kneeling slasher @ 35lbs
3x scorpions each side
4) 1 round
30 sec Jane Fonda Complex each side
50x Shoulder hand job @ 5lbs
Comments:
The exercise is a hanging snatch + an overhead squat. If you've never done olympic lifting or just suck at it don't fret. Keep working on it. You'll be amazed at your progress just in one session.
