Tuesday, 12 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
7 sets:  3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 seconds between sets.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).  Do not let the BB rest on any portion of the leg before the Hang Snatch.

CONDITIONING
10 minute ascending round AMRAP:
3 Hang Clean to Thrusters 115/75#
3 Burpee Box Jumps 24/20
3 Pull-ups
6 Hang Clean to Thrusters 115/75#
6 Burpee Box Jumps 24/20
6 Pull-ups

9 Hang Clean to Thrusters 115/75#
9 Burpee Box Jumps 24/20
9 Pull-ups

12… etc…

1 comment:

  1. SKILL: Hang Snatch: 55#, 55#, 65#, 65#, 75#, 75#, 80#

    COND: Hang Clean to Thrusters: 75#; complete 9 + 6 Burpee Box Jumps on set 12.

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