Warm-up:
2×5 Wall Squat
2×10 PVC Pass Through
2×10 PVC OHS
2×10 PVC Drop Snatch
Strength:
1) 5x (1 Hang Power Snatch + 1 Overhead Sqaut)
2) 6×1 Snatch@ 90% (full squat snatch all at 90%)
or
2a) 6×3 Hang Power Snatch + Overhead Squat)
Notes:
Proficiency must be demonstrated on 1) in order to do 2), the Olympic snatch.
If you are new or still working on technique, you will be required to do 2a).
Conditioning:
“Tail Pipe”
3 Rounds
E1: 250m Row
E2: 2 KB Hold
Last Done: 9.28.12
Notes:
E1 (exerciser 1) does a 250m row while E2 is holding 2 Kettle Bells in the front rack position. Once 250m is complete exercisers will switch and so on for 3 rounds.