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Week 4 of the Open! 3/17/15

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Warm-up:
Shoulder Stability Work
+
10 minutes of Pull-up and Pistol work

Beginner Strength:
2×5 Muscle Snatch (Just Below the Knee)
60 sec rest
8 sets of Complex
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
75 sec rest

Advanced Strength:
Teams of 2
5×2 Snatch (up to 80%)
rest whatever time it takes to change the weights and for your partner to go.
Then…
5×1 Snatch
90 sec rest

Conditioning:
Buy in- 1k row
5 rds
10 Kb Snatch R
5 Box Jump 30/24
10 Kb Snatch L
Cash out- 1 k row

 

March 16, 2015 | News | 0

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