Wednesday, 27 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
1) 7 x 2 Snatch from blocks (just above the knee) – heaviest possible, rest 60-90 seconds between sets.

Notes: If you are new to the movement, please use this time to work on Burgener Skill Transfer Exercises for the Snatch and/or Snatch form and consistency. 
 
2) 10 minutes Triple-Under practice.

Notes:  If you have not gotten consistent Double Unders, practice them first, then move on to Triples, if possible. 

CONDITIONING
3 rounds for time of:
15/9 Strict Handstand Push Ups (HSPU) (2012 Regionals standard)

15 Pull Ups

Then, without rest –

NOT for time:
25 Unbroken GHD Sit Ups

Max Effort Kipping HSPU (2012 Regionals standard)

25 Unbroken GHD Sit-ups

Notes:  If you have not gotten consistent Double Unders, practice them first, then move on to Triples, if possible.  The 15/9 denotes 15 HSPU for men, and 9 HSPU for women; scale HSPU as required.  This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion.  There is only one round of the not for time portion.