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Friday 12.7.12

7
Dec

Friday 12.7.12

Warm-up:
2×5 Wall Squat
2×10 PVC Pass Through
2×10 PVC OHS
Strength:
1) 5x 1 Hang Power Snatch + 1 OHS + 1 Snatch Balance*, this is a warm-up/primer for #2
2) 5×3 Squat Snatch @ 70%*
20min time limit
Notes:
You must show proficiency in the Hang Power Snatch and OHS before you can do the Snatch Balance and Squat Snatch.
Conditioning:
“Nancy”
5 Rounds
400m Run
15 OHS, 95#(65#)
20min time limit
Notes:
If you are not half way through the workout at the 10min mark you will modify the workout to 3 or 4 rounds.

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