Monday, 23 February 2015

WARM UP (9 minutes or less)
2 rounds:
200m Run
20ft Seal Walk
5 Hollow-to-Open Bar Kips
10 Wall Facing Overhead Squats w/ PVC

CONDITIONING
As many reps as possible in 15 minutes:
1 Clean & Jerk, 155/105#
1 Round of “Cindy” (5 Pull Ups + 10 Push Ups + 15 Squats)
2 Clean & Jerks, 155/105
1 Round of “Cindy”
3 Clean & Jerks, 155/105
1 Round of “Cindy”
4 Clean & Jerks, 155/105
1 Round of “Cindy”
…Etc. …Continue up the ladder, adding 1 Clean & Jerk after every round of “Cindy”.

WEIGHTLIFTING (18 minutes total; warm up + EMOM)
EMOM for 10 minutes: 2 Snatches (full) @ 65%-70% 1RM
• Watch this video for a great fix to a very common Snatch mistake.

EXTRA CREDIT (after class, if you have time)
STRENGTH
1) 12 minutes to quickly work up to a Heavy Single Snatch Push Press (heaviest possible without any misses).
2) 12 minutes to quickly work up to a Heavy Triple (set of 3) Overhead Squats (heaviest possible without any misses).