Tuesday, 2 December 2014

*** HAPPY BIRTHDAY KRISTIN! ***

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5
B) 5 minutes:  Movement prep and Warm Up for the Snatch.

WEIGHTLIFTING
Touch & Go Snatch (full):  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.

CONDITIONING
For time:
14 Burpees
14 Muscle Ups
- Rest 60 seconds
11 Burpees
11 Muscle Ups
- Rest 45 seconds
8 Bupees
8 Muscle Ups
- Rest 30 seconds
5 Burpees
5 Muscle Ups

EXTRA CREDIT (after class, if you have the time)
STRENGTH
Front Squat:  4x10 @ 50-60%
• Concentrate on being smooth, fast, and steady.