MONDAY, 29 August 2016
Warmup
• 5 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
1) Pull-Ups x 3-5
3) Frog Stand x 10 seconds
3) L-Sit on Parallettes x 10 seconds
4) wall walks x 3
Strength/Skill
BEGINNER WEIGHTLIFTING
1) Snatch Grip Behind the Neck Push Press: 5 x 3
2) Front Squat: 3 x 3
INTERMEDIATE WEIGHTLIFTING (This is NOT superset-perform Snatch, then Squats)
1) Snatch: 12 minutes to set 1RM Snatch from the Low Hang (below the knees, but off the floor)
2) Pause High Bar Back Squat: 8 minutes to work up to a heavy single rep High Bar Back Squats with 3-5 second pause at the bottom (these should not be a true 1RM attempts)
WOD
As many rounds as possible in 20 minutes:
6 Hang Power Cleans, 135/95#
12 Box Jumps, 24/20”
18 Ab-Mat Sit Ups
• Post rounds to whiteboard / comments.
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