Wednesday, 13 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Overhead Squat x 5 (20/15kg bar, PVC)
2) Kettlebell Deadlift x 10 (24/16kg)

BEGINNER WEIGHTLIFTING
1) Snatch Deadlift:  3 x 5 – work on good, tight position at bottom and full extension at top.
2) High Bar Back Squat:  6 x 4 – work on full depth and speed out of the bottom.

INTERMEDIATE WEIGHTLIFTING
1) EMOM for 5 minutes:  5 Squat Snatches @ 60% Snatch 1RM, perform as touch & go reps. 
2) High Bar Back Squat:  6 x 4 @ 60% HBBS 1RM, work on full depth and speed out of the bottom.

CONDITIONING
For time:
30 Thrusters, 115/80#
30 Power Cleans, 115/80#
30 Jerks, 115/80#
30 Box Jumps, 24/20"