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Fall into Strength 12/18/14

IMG_1181

Warm-up:
5 mins
30 sec air Dyne
10 PVC pass Throughs
10 O/H Squat
20 ft Duck Walk
+
10 min of skill Work (your choice)

Beginner Strength:
8x Complex
1 high hang Snatch
1 Hang Snatch
1 Power Snatch
-75 sec rest between sets

Advanced Strength:
8 Rds
3 Power Snatch+3 O/H Squat
60 sec rest
6 Clean RDL (using 85-115% of best clean)

Conditioning:
2x 5 min AMRAP
10 Push Press (95/65)
10 Front Rack Lunges
10 lateral jumps over bar
2 min rest between amraps

 

 

December 17, 2014 | News | 0

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