Saturday, September 13, 2014

A. Snatch Grip Deadlift
Think of it as a squat rather than a deadlift. 
5, 5, 5 - Advanced do all sets at 10 kg over max snatch.
Beginners and Intermediate: Go up in weight on each set.  First set @ 20 lbs above your 3 or 5 RM snatch.

Rest 2 minutes

B. Sprinting
25 meters there and back = 50 meters.
Must touch at beginning and the 25 meter mark only. At then end of your sprint, drop to the ground and do 3-10 perfect push ups as quickly as possible. 
Rest 60 sec
10 sets

C.  Wall walk ladder NOT FOR TIME
5, 4, 3, 2, 1
Absolutely no noise on these. Do your best not to pike. Walk it out all the way.