Alternative Athletics: Weight Ladder

Warm Up:
​21-15-9
Overhead Squat
Band Y Pull


Weight Ladder: Snatch
Start @ 50% of Max
go up 10# every minute
After 75% go up 5# each minute
Continue until you cannot get the given rep done in the given minute

Recovery:
30-20-10
Box Jumps
GHD Sit Ups


For those of use that enjoy BJJ and MMA here is an amazing example of Double leg to Darce Choke.