April 18 2013
Level 2 Strength/skill 3 sets T2B x 10 MU x 1-3 4 sets 1 Snatch + Hang Snatch Conditioning AMRAP 6 5 hang snatch 95/65 10 HSPU 20 DU Level 1 and Fitness Strength 4 sets V sit ups x 10 Ring dips x 3 Skills 10 minutes practice DB snatch and decide on a weight for the AMRAP Conditioning AMRAP 6 10 DB snatch 50 skip rope revolutions or 20 DU
April 17 2013
Level 1 and 2 Strength 10-15 minutes work up to a heavy C&J Conditioning 5 rounds for time 10 Clean and Jerks 115/75 10 burpee pull ups Fundamentals Strength 3 sets Horizontal ring rows x 12 Turkish get ups x 2 each arm Conditioning AMRAP 3 minutes x 3 DB Renegade row x 6 DB push press x 9 DB lunges x 12 Rest 60 seconds between AMRAP’s and continue where you left off each time.
April 16 2013
Level 1 and 2 Time to work on the weaknesses EMOM x 20 Even minutes goat 1 Odd minutes goat 2 Rep scheme will be given based on the movement you choose. Fundamentals AMRAP 20 5 push ups 20 sit ups 50 skip rope revolutions
April 15 2013
All levels Skills 15 minutes of kipping and power snatch technique practice Conditioning Teams of 2, alternating as needed 100 power snatch 75/55 60 pull ups Dead lifts 4000 lbs/3000 lbs 800 m run 200 air squats Your team decides the weight of each dead lift to determine the number of reps. Use only one bar per group then load up the weight after completing snatches.