05/28/13

IMG_4669

Strength:

1) Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

*Notes: These should both be completed as a complex, without dropping the bar between movements.

2) 5X5 Tempo HBBS @ 70% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) at bottom, bounce, and quick back up.  If you’ve been doing these movements for less than three months do the 5×5 HBBS w/out the tempo.
** If you’ve been doing these movements for less than 3 months, do the HBBS w/out the tempo.

Conditioning:

10 Burpee + Lateral Jump over ABMAT
20 TTB
10 Burpee + Lateral Jump over ABMAT
20 Row for Calories
10 Burpee + Lateral Jump over ABMAT
20 C2B Pullups
10 Burpee + Lateral Jump over ABMAT

* Notes: Instead of the burpee ending with a jump and clap over head, the burpee ends with a lateral jump over an ABMAT.  Full extension of hips, and clap overhead is not required, but feet must come back to hands and leave the ground at the same time for the jump.