MONDAY, 3 October 2016
Warmup
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)
BEGINNER WEIGHTLIFTING
Snatch Balance: 5 x 2
INTERMEDIATE WEIGHTLIFTING
EMOM for 10 minutes: 1 x Snatch @ 70-75% Snatch 1RM
CONDITIONING
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95#
• STRICT 20-minute time limit. If you are still perfecting your Muscle Up, substitute 4 sets of 3 Chest-to-Bar Pull Ups + 3 Ring Dips each round.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
Clean and Jerk - Work up to a heavy single; DO NOT attempt to set 1-Rep Max.
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