Wednesday, 29 October 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   1. Weighted Strict Pull Ups x 4 (max weight allowing 4 unbroken reps) 
B) 5 minutes:  Movement-specific Warm Up for the Snatch.

BEGINNER WEIGHTLIFTING
1) Snatch Pull:  4x3

INTERMEDIATE WEIGHTLIFTING
Snatch:  4-7 x 1 @ 80% 1RM
Work up to 80% and hit 4 perfect reps in 7 attempts.  If something feels off on the lift, use another attempt to clean it up.  If the first four feel fast and smooth, be done with it.  Do not exceed 80%.

CONDITIONING
For time:
50 Double Unders
20 Thrusters, 100/70#
10 Lateral Bar Burpees
50 Double Unders
15 Thrusters, 100/70#
15 Lateral Bar Burpees
50 Double Unders
10 Thrusters, 100/70#
20 Lateral Bar Burpees