Saturday, 7 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
5 Push Ups
10 Air Squats
15 Sit Ups

CONDITIONING
As many reps as possible in 15 minutes:
21 Wall Balls, 20/14#
15-Calorie Row
9 Deadlifts, 225/155#
• If you do not have a rower available, substitute 15 Kettlebell Sumo Deadlift High Pulls (24/16kg) + 6 Burpees per round.

Clean up, rest, mobility, & movement prep for the Snatch (up to un-weighted barbell only) for exactly 15 minutes, then:

WEIGHTLIFTING (18 minutes total; warm up Snatch to 75% 1RM + EMOM)
EMOM for 10 minutes:  1 Snatch (full) @ 75% 1RM, 80%, 85%, 90%, 95%, 75%, 80%, 85%, 90%, 95%
• The programmed rest time is a good, last chance to calculate your weights prior to the EMOM.