Tuesday, 5 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
7 sets:  1 Snatch First Pull + 1 Hang Snatch – heaviest possible, rest 60 sec.

• Note:  This movement should be performed with a Snatch pull to 1” above the knees (“First Pull”), a 3 second pause 1” above the knees, and then a Snatch from the hang position (1” above the knees).

CONDITIONING
3 minute AMRAP:
Burpees (to a 6 target)
• Rest 2 minutes,
5 minute AMRAP:
30 Double Unders
15 Power Snatches 75/55#

• Notes:  Substitute 90 single rope skips if unable to perform Double Unders.  If necessary, scale Power Snatches to NO LESS THAN 55/35#.

1 comment:

  1. SKILL
    10 sets: 1 First Pull + 1 Hang Snatch: 63#, 73#+5, 83#+3, 88#

    EXTRA:
    1a. 3 x 5 Hang Snatch Pulls: 83#
    1b. 3 sets: 3 Snatch Grip Push Press + 1 Overhead Squat: 88#
    CORE
    1a. 3 x 25 Unbroken GHD Sit-ups
    1b. 3 Max Effort “Nose & Toes” Handstand Holds: (did not time)

    CONDITIONING
    3 minute AMRAP:
    Burpees: 37
    • Rest 2 minutes,
    5 minute AMRAP:
    30 Double Unders
    15 Power Snatches 75/55#: Two rounds + 10 Power Snatches

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