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Sunday, July 13, 2014

Monday, July 14, 2014

A. Snatch
Advanced: Go to a daily max in 15 minutes and then do 1 set of doubles at 7-10 kg less.

Intermediate: 3, 3, 3, 3; rest exactly 90 sec.

Beginners: 5, 5, 5, 5, 5 (from the hang if necessary and power if necessary)

B. 3 Rounds for Time:
KB Swings (American) x 40 35/55 lbs
Kipping HSPU x 15
Power Snatch x 9 85/125 lbs

The cut off for this workout is 12 minutes so coaches, make sure your athletes choose their reps and weight wisely.

Beginners:
 5 Rounds for Time:
Russian swing x 12
Downward dog x 7





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