Saturday, 6 April 2013

WARM UP
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
5 sets:  1 High Hang Snatch + 2 Overhead Squat

Start with a weight that allows for perfect mechanics.  Add weight when/if appropriate.  Perform either Beginner or Intermediate/Advanced, not both.

INTERMEDIATE/ADVANCED WEIGHTLIFTING
EMOM for 5 minutes:  2 Snatches @ 80% Snatch 1RM
Then, at the 6 minute mark, perform 2 minutes of Max Effort Snatch @ 80%

CONDITIONING
For time: 

Run 800m

9 Deadlift, 315/225#
9 Hand Stand Push Ups (HSPU)

Run 400m

6 Deadlift, 315/225#
6 HSPU
Run 200m

3 Deadlift, 315/225#

3 HSPU

Scale Deadlift to no less than 70% Deadlift 1RM.  Post weights and time to comments.