Monday, 21 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (no band assistance; use a spotter)
2) Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

BEGINNER WEIGHTLIFTING
1) 10 minutes to introduce/practice Power Snatch
2) 10 minutes to introduce/practice Power Clean & Push Jerk

INTERMEDIATE WEIGHTLIFTING
1) 10 minutes to establish a 2RM Power Snatch – reps must be touch & go; no rest in hang or on the floor.
2) 10 minutes to establish a 2RM Power Clean & Jerk – reps must be touch & go; no rest in hang or on the floor.

CONDITIONING
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings, 24/16kg