Saturday, 30 August 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER CONDITIONING
In 2-person teams, as many reps as possible in 20 minutes:
6 Power Cleans, 155/105# – Partner holds weighted bar in front rack.
12 Burpees – Partner holds front leaning rest position.
14 Abmat Sit Ups – Partner lays flat on back with feet held 2-4 inches off ground.
3 Wall Walks – Partner rests.
• One partner completes a movement while the second partner performs the accompanying required hold or position, then switch.  Second partner must be in prescribed position (front rack, FLR, etc.) before any reps from working partner count.  If second partner stops or loses position, reps completed by working partner do not count.  Team score is total reps completed by both partners combined.

INTERMEDIATE CONDITIONING
In 2-person teams, as many reps as possible in 20 minutes:
6 Power Cleans, 185/135# – Partner holds weighted bar in front rack.
12 Burpees – Partner holds front leaning rest position.
14 Toes-to-Bar – Partner hangs from bar.
50’ Handstand Walk – Partner rests.
• One partner completes a movement while the second partner performs the accompanying required hold or position, then switch.  Second partner must be in prescribed position (front rack, FLR, etc.) before any reps from working partner count.  If second partner stops or loses position, reps completed by working partner do not count.  Team score is total reps completed by both partners combined.

SKILL
20 minutes – Snatch Positions Drills:  Introduction for Beginners/review & mastery for Intermediate & Advanced.