Saturday, 8 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 10 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Movement-specific Warm Up for the High Bar Back Squat.

STRENGTH
Front Squat:  4x2 @ 80% 1RM – Work up to 80% of your old max and then perform four doubles.  Concentrate on technique and mobility of the movement.  If it felt fast last week you can work up towards (but not more than) 85%.

CONDITIONING
For time:
400m Run
21 Power Snatch, 135/95#
21 Wall Balls, 20/14#
300m Run
15 Power Snatch, 135/95#
15 Wall Balls, 20/14#
200m Run
9 Power Snatch, 135/95#
9 Wall Balls, 20/14#