Tuesday, 12 November 2013

WARM UP
• 15 minutes - 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 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

BEGINNER STRENGTH/SKILL
Sotts Press:  5 x 5 - we will be taking the bar out of a rack, not Snatching it directly into position like the video.

INTERMEDIATE STRENGTH/SKILL
Sotts Press:  5 x 5 – start @ 60% Snatch 1RM and increase weight as long as you can maintain form.

CONDITIONING
21-15-9 for time:
Box Jump, 24/20"
Deadlift, 225/155#