Saturday, 16 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
20 minutes to establish a 1RM Snatch.

CONDITIONING
For time:
75 Pull Ups
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#.  If 1RM is lower than 290/190# scale to 80% 1RM.

*Rest 2 minutes.

For time:
75 Lateral Burpees
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#.  If 1RM is lower than 290/190# scale to 80% 1RM.

Notes:  Both of these pieces have a 7-minute time cap.  Burpees should be performed with a lateral jump over the loaded barbell.