Monday, 1 April 2013

WARM UP
• Junkyard Dog Warmup

SKILL
1) Every 20 seconds for 4 minutes:
1 Squat Snatch @ 75% 1RM

Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Squat Snatch @ 95% 1RM

• If you do not know your Snatch 1RM, if you are new to the movement, or if you'd like to work on the basics of the Snatch, substitute the Burgener Warm Up with the appropriate bar, move on to the Skill Transfer Exercises for the Snatch, and finally, work lighter weight paying attention to mechanics and consistency.

CONDITIONING
For time:
75 Double Unders
100′ Overhead Barbell Carry 125/85#
25 Pull Ups
100′ OH BB Carry 125/85#
25 Pull Ups
100′ OH BB Carry 125/85#
75 Double Unders

• Scale Double Unders using 3:1 singles, if required.  Scale Pull Ups as required (jumping, banded, Ring Rows, etc.)