Monday, September 12th, 2016


1. Warm up with snatch Burgener cycling for 2 min: this is taking a lesser weight and going very slow to the high hang position without stopping.  Slowly lift the weight from the floor hitting all the positions from start to full stand up.

2. BARSKI snatch: all hang snatches.  5 sets X 3 reps do not put bar down between reps.

3. Snatch balance, no dip: 3 sets X 2 reps.  You select the weight.

4. Snatch balance with a dip: 3 sets X 2 reps.

5. Super set back extensions X 10 with sit ups X 25: 4 sets