Workout of the Day

A. Run 500, 10 Pushups, 20 Lunge steps, 30 Kb snatch (light) x 2

B. 21-15-9 reps for time:
Toes to bar
Muscle snatch 75/55 lb.
Pushups
Hang muscle squat clean 75/55 lb.

Don’t move your feet for either the snatch or the clean, keep a wide stance. The focus with both of these is to reach FULL extension of the hips - practice! Then, after a short rest, spend about 10 minutes working on split jerk. Use a light to moderate weight and alternate feet. Get as many practice reps as possible in 10 minutes.

C. Stretch/cooldown