Tuesday, 3 March 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
6 Inch Worm-to-Push Ups
8 Air Squats
10 Back Extensions

SKILL / CONDITIONING
For Time:
6 Snatches (full), 95/65#
8 Toes-to-Bar
5 Snatches (full), 115/75#
8 Toes-to-Bar
4 Snatches (full), 135/90#
8 Toes-to-Bar
3 Snatches (full), 155/105#
8 Toes-to-Bar
2 Snatches (full), 175/120#
8 Toes-to-Bar
• Strict 7-minute time limit.  Watch this video to see a great fix for a common Snatch error (not keeping the bar on the center of gravity).

• After the last person finishes, but no longer than 7 minutes, clean up, rest, set up, and warm up exactly 10 minutes, then:

CONDITIONING #2
For time:
75 Wall Balls, 20/14#
60 Box Jumps, 24/20”
45 Chest-to-Bar Pull Ups
30 Cleans, 135/95#
15 Muscle Ups
• Strict 23-minute time limit.

EXTRA CREDIT (after class, if you have time)
STRENGTH
High Bar Back Squat:  4x10 - Increase weight each set.