Tuesday, July 28, 2015

10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

A. Take 25 min to find a daily max snatch - no doubles
Intermediate and Beginner: I want 5 sets of 3 of solid mechanics). Power snatch is ok if mobility does not allow for full snatch. Go up in weight if your coach gives you the go ahead. 

B. Every 5 minutes x 4 sets:
Thrusters x 7 reps 95/135 lbs
KB Swings x 20 35/55 lbs American unless coach tells you otherwise.
Burpees x 15