Saturday, October 16, 2015

Competition  
A. Snatch Balance 5 sets of 3 starting  at approx. 60% of your max snatch. Go up in weight with each set.

B. High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1

C. AMRAP in 60 sec:
OHS x 65/95 lbs - snatch into first rep

Rest 60 seconds

D. AMRAP in 4 minutes:
Kipping hspu x 5/10
Double unders x 30

Rest 3 minutes.

E. 1200 meter run for time

Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.

B. Front squats x 9 at 95/135 lbs @ 00x1 (coaches, prescribe accordingly)
     ring push ups x 7/12
     Double Unders x 30
    Rest 90 sec.
    5 sets 
  
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.

B. Get Outside for this one!
 step or speed vault (try and run at full speed)
8 QM gallop
reverse lache
Rest 60 sec.
10 sets.
Alternate sides for vault and gallop each set.

See Video on facebook.