Wednesday, 7 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER / INTERMEDIATE WEIGHTLIFTING
1) Take 5 attempts to work up to a near maximal Snatch (after Warm Up lifts), rest as needed between attempts.  The goal is no misses.
2) EMOM for 5 minutes:  1 Snatch @ 90% of Max from #1

CONDITIONING
For total reps:
2:00 Max Effort Double Unders

Then (no rest) –
3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken – do not gameplan)

Rest 2:00 -

3:00 Max Effort Kettlebell Swings, 24/16kg (attempt as many as possible Unbroken – do not gameplan)

Then (no rest) -
2:00 Max Effort Double Unders