Monday, January 5, 2014

A. Max Snatch
Advanced: go to a daily 1 RM in 15 min and then do 1 set of doubles at 10 kg less.
Intermediate and Beginner: 4 sets of 3 reps but go up in weight with each set.

Can also work on hang power if very new to the movement.

B. See Oct 29, 2014
2 min AMRAP OHS 75/105 lbs
Then:
6 min AMRAP of:
KB Swings x 25 35/55lbs
Burpees x 15

Beginners:
OHS x 7 reps x 4 sets; rest 90 sec.
Then:
6 min AMRAP of:
KB Swings x coach's discretion
Burpees x coach's discretion