Wednesday, March 22, 2017

3.22.17

170322:

In 15 minutes, work up to a heavy:
3 position Snatch (high hang, above knee, below knee)

NOTE: Work from the top down pausing for 1 second at each position. Must catch in a full squat. Focus on finding the hips and speed beneath the bar.

then

“Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 Double-unders
9 Power Snatch (115/80#)


630 Yoga with Bee

Tuesday, March 21, 2017

3.21.17

170321:

Bench Press 4×5
NOTE: Aim for 75%

then

“Talisman”
For Time:
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups
3 Rounds:
Run 200m
10 Strict Dumbbell Presses (choice weight)
10 DB Bent Over Rows
Rest 1:00
NOTE: Sub for strict HSPU is kipping HSPU. Subs from there should be pike HSPU on box or accumulate 2:00 of a handstand hold against wall, or if you are fancy, free standing! Strict HSPU work should take no longer than 5:00

then

Optional Core


630 Skills: Mystery Skill with Guest instructor Coach Guy