Saturday, December 6, 2014

A. Snatch Balance
Advanced/intermediate: 5 sets of 3 reps All at 60-70 % of your max snatch
Beginner: first and second position snatch balance x 5 sets x 5 reps
Rest 2 minutes.

B.  SEE Nov 25, 2014
AMRAP OHS in 2 min at 95/135 lbs

Note: Just like the AMRAP thrusters that we did last week,  I want you to go a little heavier than the typical go to of 65 lbs for women and 85 for men (You know who you are)! You must snatch the bar from the floor into either a power snatch or full snatch. More advanced, I want a snatch into your first rep. If you are unstable under the bar the above comments DO NOT apply to you.  Instead, do the following:

Beginners: OHS 5 sets of 7 reps (work up in weight slowly).

C. Jumping Barbell Squats x 20
   Burpees x 12
   Alternating DB Snatch 30/55 lbs x 10
   Rest 90 sec.
   5 sets