There are still a few spots open for the seminar with Rick Scarpulla! If you're interested, let me know ASAP! This will be the most bad ass and informative seminar ever!
Warm-Up:
Dynamic Warm-Up/Burg WU
Strength:
O-Lifting Technique:
Hang Snatch or Hang Power Snatch:
Work doubles up to 60-70%, only increase weight if form is perfect
MetCon:
In 12 mins:
Run 800m, then max rounds of:
10 One-arm KB Power Snatch 53/35#
10 Box Jumps
10 GHD Sit-ups
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