Thursday, October 23, 2014

A. Snatch from Blocks:
Advanced/intermediate: work to a heavy but proficient 3 reps and then do 3 more sets at that same weight.

Beginner: 5 reps (power is fine) 4 sets

Rest 3 minutes.

B. For Time:
Snatch x 20 reps 75/105 lbs
then:
     3 Rounds for Time:
      kipping muscle ups 3/5
      Double unders x 30
then:
 Run 400 meters