Wednesday, 22 January 2014

WARM UP
• 15 minutes - Coach's choice of dynamic warm up incorporating multiple sets of the following movements:
1) Strict Handstand Push Up x 5 (can be partial range of motion and/or a scaled version)
2) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
3) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

CONDITIONING
10-9-8-7-6-5-4-3-2
Snatch @ 75% Snatch 1RM
Box Jump, 30/24”

SKILL
AMRAP 7 minutes of Thrusters:
20 reps @ 45/35#
20 reps @ 65/45#
20 reps @ 95/65#