Saturday, 9 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
7 sets:  1 Low-Hang Snatch (3 count pause) + 1 Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 seconds

Notes:  On the Low-Hang Snatch the barbell should be deadlifted to the hang (1” above the knee), then lowered to 1-2 off the floor (“Low-Hang”).  Once the barbell is in the Low-Hang position, a 3 count static pause is required.  After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso.  Try to remain as vertical as possible.

CONDITIONING
1 minute Max Effort Muscle Ups (sub 4 Pull Ups + 4 Dips)

*Rest 1 minute.

3 rounds for time:
50 Double Unders
5 Push Jerks 155/105#

*Rest 1 minute.

1 minute Max Effort Muscle-Ups (sub 4 Pull Ups + 4 Dips)