Monday, January 13, 2013

WARM UP
After 10 minutes of joint prep, focus should be 10 minutes on snatch and kipping hspu.  

A. Advanced:
On the minute, do 2 power snatches and 10 double unders x 7 sets. Power snatches should be around 80% of your max power snatch.

Intermediate : do 3 power snatches, around 90% of your 3RM and reduce double unders if necessary.

Beginner: 5 power snatches
rest 30 sec.
Either 60 sec AMRAP double unders or 40 single unders
rest 60 sec.
5 sets

B. Advanced:
On the minute, do 7 kipping hspu until you hit 60 front squats 75/115 lbs.

Intermediate: reduce number of kipping hspu and maybe the front squats as well.

Beginners:
B1. 5 downward dog hspu
rest 30 sec.
B2. 10 front squats @ 22x2
rest 30 sec.
5 sets