Mondy July 11, 2015
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Handstand Push Ups x 5
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip & Back Extensions x 5
Strength/Skill
BEGINNER WEIGHTLIFTING
1) Burgener Warm Up for the Snatch
2) High Hang Snatch: 5 x 3
INTERMEDIATE WEIGHTLIFTING
4 x 2 reps of the complex: 2 High Hang Clean High Pulls + 1 High Hang Clean @ 70%
Clean 1RM
Rest 1 minute between each set.
WOD
CONDITIONING
As many rounds as possible in 10 minutes:
10 Push Jerks, 135/95#
20 Pull Ups
30 Double Unders
• Post rounds to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH
Front Squats: 1 x 5 @ 70% FS 1RM, 1 x 5 @ 75%, 1 x 3 @ 80%, 1 x 3 @ 85%, 3 x 2 @ 90% – rest 1-2 minutes between each set.
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