Friday, 24 January 2014

WARM UP
15 minutes max:
1) Coach's choice of dynamic warm up;
2) Junkyard Dog Warm Up;
3) Burgener Warm Up for the Clean.

CONDITIONING
For time:
30 Clean & Jerks, 135/95#

BEGINNER WEIGHTLIFTING
Snatch Balance:  5 x 3 – choose a weight that challenges you to perform 3 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to “Max for the Day” for your Snatch.
• Give yourself three attempts at a given weight.  If you miss three attempts, you are done and your max is deemed as your last successful lift.  If you are successful, move to your next higher planned weight, etc., etc.