Friday, 24 October 2014

WARM UP (15 minutes)
A) 3 rounds, but no more than 8 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 7 minutes:  Movement-specific Warm Up for the Snatch.

BEGINNER WEIGHTLIFTING
1) Snatch Grip Deadlift:  3x3  As heavy as possible.
2) Snatch Grip Behind-the-Neck Push Press:  3x5  As heavy as possible.

INTERMEDIATE WEIGHTLIFTING
Snatch Complex:  1 Power Snatch + 1 Snatch (full) – 15 minutes to work up to a heavy set with no misses.

CONDITIONING   
3 rounds for time:
60 Double Unders
30 Wall Balls, 20/14#
15 Deadlifts, 245/175#
• 15-minute time limit.

EXTRA CREDIT (with remaining time or after class)
STRENGTH
EMOM for 10 minutes:
1 High Bar Back Squat – Same weight for all rounds (target 83%-88% 1RM).