Monday, 25 March 2013

• Junkyard Dog Warmup

Every 30 seconds for 4 minutes:
1 Squat Snatch @ 85% Snatch 1RM

Then, when the clock hits 5:00 -

3:00 to complete:
3 X Max Effort Unbroken Snatches @ 75% Snatch 1RM

Notes: The Max Effort Unbroken Snatches are basically Unbroken touch and go reps.  Removing your hands from the bar or pausing with bar resting on the ground terminates the attempt.  Score is the total of all 3 sets, within the 3:00 cap.

3 rounds for time:
Run 400m
21 Kettlebell Swings, 24/16kg
12 Pull Ups

Count it...  Daniel Tyminski – 280# Snatch (1.47 times BW):