Wednesday, October 14, 2015

Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. 3 Rounds for Time:
     Push Press x 9 85/125 lbs
     Jumping Air squats x 15
     KB Swings x 20 35/55 lbs

The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. 4 sets
     bridge wall walks x 3
     floor work x 6 reps (3/side)
     10 precision jump landings onto 2x4 board. A jump of at least 1 meter.