Monday, 5 May 2014

WARM UP (Outlaw Way Connectivity)
1) Flexibility
   a) Seated Pike:  3 x 30 seconds
   b) Toe Touch:  3 x 30 seconds
   c) Handstand Hamstring Stretch:  3 x 30 seconds
2) Skills & Drills
   a) Seal Walk:  3 x 30 feet
   b) Hollow Rocks:  4 minutes total – 20 seconds Rock/10 seconds Rest

BEGINNER WEIGHTLIFTING
Heaving Snatch Balance:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 Heaving Snatch Balances with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
Pause Snatch (3 count pause @ knee) – 15 minutes to work up to a Heavy (but perfect) Double (2RM) for the Day; non-Touch & Go, reset quickly after drop.

CONDITIONING
EMOM, as long as possible, for 10 minutes:
5 Unbroken Push Jerks, 135/90#
7 Unbroken Toes-to-Bar
21 Double Unders
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.  Keep track of every time you break on the Push Jerks and Toes-to-Bar…  There will be a One-Burpee penalty due after the 10 minutes expires for each time you break either of the movements. 

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