Workout of the Day 2/16/2015

Weightlifting:

Performance –

Low hang snatch 55%x5, 60%x4, 65%x3, 70%x3, 75%x2, 80%x2, 85%x1, heavy single

Fitness –

Muscle Snatch from hip + Power Snatch from hip + Snatch from hip, 5 sets

Conditioning:

Performance –

3 rounds for time:
20 kettlebell swings, 24kg/16kg
15 box jumps, 24″
10 pullups
5 squat cleans, 155#/105#

Time Cap: 15 minutes

Fitness –

3 rounds for time:
20 kettlebell swings
10 pullups
10 Dumbbell Squat Cleans

Time Cap: 15 minutes

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