Saturday, 18 November 2014

WARM UP
• 10 minutes - Coach's choice of dynamic warm up incorporating multiple rounds of the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

SKILL
Row:  4 x 500m – recovery time between intervals is up to each athlete but all 4 intervals (including rest) must be completed in less than 14 total minutes.

CONDITIONING
21-15-11 for time:
Power Snatch, 75/55#