Friday

CLASS PROGRAM

-hand stand walk skill- 

-snatch warm up to opening weight-

2015 Regionals event 4 + 5

This workout forces elite level preparation and skill level to be profficient.

A.) 0:00-3:00

Hand stand walk - 3 min cap

250’ for time

*rx : 12.5’ increments

 —————

3:00-5:00  

Rest / transition bars out for max snatch attempts

 —————

B.)5:00-5:30

Snatch Attempt #1

—————- 

5:30-7:00

rest / add weight

————— 

7:00-7:30

Snatch Attempt #2

——————— 

C.) strength

Bench Press  

- heavy set of 3

strict press

-heavy set of 3

snatch grip seal row

7x5 @ heavy

snatch grip push press

7x5 @ heavy

E.) conditioning

2 mile air dyne

3 mins rest

22-16-10

KB hang snatch 70/53 (do left and right half n half for reps)

ring dips

3 mins rest

1 mile run