Friday, 4 October 2013

WARM UP (10-12 minutes or less; select movement appropriate to skill level)
• 5 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER WEIGHTLIFTING
2) Snatch Balance:  3 x 2

INTERMEDIATE WEIGHTLIFTING
Snatch Complex EMOM for 10 minutes:  1 Snatch Grip Deadlift + 1 Squat Snatch @ 75% Snatch 1RM

CONDITIONING
21-15-9 for time:
Squat Snatch, 95/65#
Chest-to-Bar Pull Ups