1 JAN 13 Starting off Outlaw....

7x1 3 position Snatch(floor, hang, and hi hang) ea 60 Seconds 50-70% 1 RM Squat or power depending on athlete's ability

Then

50 Russian KB Swings 32/24 Kg
30 Shoulder Touches (15 ea side)
15 Wall Ball Situps
20 Shoulder Touches
15 Wall Ball Situps
10 Shoulder Touches
25 Russian KB Swings