05/06/13

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Strength:

7X1 3-Position Snatch – heaviest possible, rest 60 sec.

Notes:
*Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (hip). All sets should be done without dropping the bar.
**If you have been doing these movements for less than 3 months we will work the positions from the high hang (hip) and depending on technique, possibly the traditional hang (just above knee) as well.

Conditioning:

6 rounds for total working time of:

20 KBS 24/16kg
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

Midline/Stability:

Pallof Press – 3×3 for 10 sec hold on each side

*Notes: Do this on your own after the conditioning.  Grab your phone for the timer or go off the clock if it’s still running from the workout.