9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

January 4, 2014

February 03, 2014

Warm Up: 4min La’x ball traps/ upper back, 2x Hip mobility Drill, 

2x PVC (dislocate, good morning, Overhead squat)

3rds: (empty Bar) 5 muscle snatch, 5 Snatch Push Press, 5 Overhead squat



1) 15 min: 1RM Snatch

2) Tabata

Double Under

KB Push press 53/35 (alternate arms each round)

Knees to Elbows

Push Up



1) 15 min: Hang Snatch (work up in weight as long as technique allows)

2) Tabata

Single Unders

KB Push press

Hanging Leg Raise

Push Up

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