Monday, 2 December 2013

WARM UP - 15 minutes
1) Junkyard Dog Warm Up
2) Burgener Warm Up for the Snatch

BEGINNER WEIGHTLIFTING
1) 4 sets of the complex:  3 x 1 Snatch Segment Pull (1”, knee, hip, finish) + 1 Snatch Pull
2) 5 sets:  3 Snatch Push Press + 1 Overhead Squat

INTERMEDIATE WEIGHTLIFTING
20 minutes to establish a Snatch 5RM.

CONDITIONING
AMRAP 7 minutes:
3-6-9-12....
Happy Birthday Kristin!