Tuesday, 26 February 2013

WARM UP
• Shoulder Pass-Throughs/Dislocates w/PVC
• Junkyard Dog Warmup

SKILL
5 x 3 Low Hang Squat Snatch (1 off floor) – heaviest possible, rest 60 – 90 seconds between each set.

• Note:  These should be performed unbroken if possible, but it is not required.


CONDITIONING
For time:
30 Double Unders
3 Power Cleans 155/100#
30 Wall Balls 20/14#
6 Power Cleans 155/100#
9 Power Cleans 155/100#
15 Toes-to-Bar
6 Power Cleans 155/100#
30 Wall Balls 20/14#
3 Power Cleans 155/100#
30 Double Unders

• Note:  If the prescribed Power Clean weight is too heavy, scale to NO LOWER than 55% Squat Clean 1RM (if you know it) or 115/75# (if you don't know your Squat Clean 1RM).