Tuesday, 19 February 2013

WARMUP
4 sets:
1. Push Ups x 10 reps
2. Frog stand x 10 seconds
3. Pistols x 5 (each leg)
4. Hip & back extensions x 5 (a.k.a. “The Snake”)

SKILL
7 x 2 Snatch Deadlift + 1 Low Hang Snatch (1 off floor) – heaviest possible, rest 60 seconds between each set


CONDITIONING
11 minutes total time for reps:

1 minute Max Effort Toes-to-Bar

Then immediately,

4 minute AMRAP:
7 Hang Power Snatches 135/90#
14 Handstand Push Ups
28 Double Unders

Then immediately,

1 minute Max Effort Toes-to-Bar

Then immediately,

4 minute AMRAP:
7 Hang Power Snatches 135/90#
14 Handstand Push Ups
28 Double Unders

Then immediately,

1 minute Max Effort Toes-to-Bar

· Notes:  Scale Hang Power Snatches to 65% Snatch 1RM (if you know it) or 115/75# (if you do not).  Score is total reps of AMRAPs/total T2B (#/#).


Handstand Push Ups


HSPU Intro