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#.