9/4/15


9/4/15

before class

Snatch:

Power Snatch - Heavy Single in 15 minutes

warm up

400m Run

Dynamic Warm Up

strength

L3/L2:

Squat 10x 3 @ 85%

L1:

Squat 5 sets, 3 reps. Heavish weight

Back Squat
10 x 3

EMOM

L3:

EMOM 6:
3x Front Squats (185#/125#)
10x KB Swings (70#/53#)

L2:

EMOM 6:
3x Front Squats (145#/105#)
10x KB Swings (53#/35#)

L1:

EMOM 6:
3x Front Squats (115#/75#)
10x KB Swings (35#/25#)

Rest 3 Minutes:

Run 800m
Rest 60 seconds
Run 400m

after class

Optional Workout:

Partner Workout:

800M  Farmers Carry (53/35) (Carry 2 KB’s. Each partner can carry 1 or 1 partner can carry both and switch as needed)
 
100 Wall Balls (20/14)
 
100 Sit Ups
 
100 Burpees
 
800M Run (Partners must run together)