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Fall into Strength 12/4/14

IMG_0804

Warm-up:
7 Min AMRAP
10 Pass throughs
10 O/H Squat w/ pvc
1 lap of O/H Duck walk
30 sec air dyne sprint

Beginner Strength:
8 sets of Snatch Complex
1 High hang Power Snatch
2 Hang Power Snatch(just above knee)
75 sec rest between sets

Advanced Strength:
7 Rounds
3 Power Snatch
3 O/H Squat
4 Clean Grip RDL (use 80-120% of best Clean)
90 sec rest
-work to a peak in snatch+O/H squat

Conditioning:
15 Minutes
1000 M  row
then with remaining time…
Infinity Ladder
5 WallBall
5 Sit-up
10 WallBall
10 Sit-up
15 WallBall
15 Sit-up
ETC…

 

December 3, 2014 | News | 0

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