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Fall into Strength 11/7/14

Joel left his mark.

Joel left his mark.

Warm-up:
400 m run
then..
6/4 Pull-ups EMOM for 6 minutes

Beginner Strength:
8x Complex
1 High Hang Snatch
1 Snatch Pull (floor)
1 Power Snatch (just below knee)
-2 min rest

Advanced Strength:
20 Minutes
Even: 2 Hang Squat Snatch
Odd: Stop sign run
-Focus on pulling immediately into the squat position.
-Increase weight if athlete makes both lifts.

Conditioning:
Buy In: 500 m row
4 Rds
15 Hang Clean
20 WallBall
30 Double Under
cash out: 500 m row

Advanced: 135/95
intermediate: 95/65
beginner : 65/45

 

 

November 7, 2014 | News | 0

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