Wednesday, March 31, 2015

WARM UP
5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

A. Hang Snatch
3 sets of 3 all at same weight. On the heavier side but it is too heavy if you miss more than a total of 2 reps. Follow this with 3 singles at a heavier weight. You have 30 minutes to complete this.

B1. strict toes to bar @ 31x1 x 5-7 reps x 5 sets
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric
   
B2. wall walks x 3 reps x 5 sets (in order for your rep to be the prescribed version you must take small steps at the bottom and you must "kiss" the wall at the top. Feet together.

Rest 60 sec between movements.

C. 4 Minute AMRAP:
KB Swings x 15 35/55 lbs
Jumping Air Squats x 20