Friday, 21 February 2014


WARM UP
• 15 minutes – Coach's choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
Hang Squat Snatch:  3-3-3-3-3 – choose a weight that allows you to perform 3 reps with good form; challenge yourself to increase the weight every set.

INTERMEDIATE WEIGHTLIFTING
1) 7 minutes to warm up for Part 2 EMOM (Snatch).
2) EMOM for 8 minutes:  1 Hang Squat Snatch + 1 Power Snatch + 1 Squat Snatch @ 70% Snatch 1RM

CONDITIONING
10 minute AMRAP Ascending Ladder, increasing both movements by 3 reps each round:
3 Thrusters, 95/65#
3 Box Jumps, 24/20”
6 Thrusters, 95/65#
6 Box Jumps, 24/20”
9 Thrusters, 95/65#
9 Box Jumps, 24/20”
12/12
15/15…, etc… until 10 minutes expires.
• Score is total reps.  Post score to comments.