Friday, 062714

A. Hang Snatch Pull 4x2 @100-105%; focusing on coming back down ; getting shoulders out in front of the bar for the proper position and finishing pull from there each rep
B.AB/AD
:30 on HARD
:30 on easy 
x 14-30 min depending of time per athlete 
C. 5 min of Core Work, low volume; 
D. 20 TGU; lighter weight, positional focus here
E. 10 min upper gymnastics weakness work 

Tuesday, 012114

am:
5-7 of HS Practice
+
10 min of Core work
+
TGU and DB SA Row - 15-20 min of work here, strength sets

pm:
A.
15 KB SqT Clean (44/26)
15 burpees
15 KB SqT Cleans (53/35)
15 burpees
15 KB SqT Cleans (70/53)
15 burpees

B. 
2k Row 
150 Double Unders
100 Wall Balls