Monday 140421

-Olympic Lifting-

Complex involving heaving snatch balance

1. Power Snatch
2. Heaving Snatch Balance

Work up in load each set for 5 sets.

-Strength-

Same as class.

-Conditioning-

Touch n Go Clean n Jerks
Sets 1-3 @ 155/105
Sets 4-5 @ 165/110
Set 6 @ 175/115
Sets 7-8 @ 185/125


-------------------- Complete at a separate session if possible (eat between as well)--------------


-Gymnastics-

For time:
50 Chest 2 Bar Pull ups

Men/Katie - Come off the bar more than 3 times and you have a mile run for each time.
Norita - Come off the bar more than 7 times and you have a mile run for each time.
Kristina - Come off the bar more than 9 times and you have a mile run for each time.
Any other ladies, pick either 7 or 9.

-Sprint Conditioning-

Every 2 minutes, for 6 rounds
10 Single DB Goblet Squats, 65/45
8 Burpees to target 6" above reach
6 DB Snatches, 65/45
65/45 DB farmer's carry out to (Vise: retaining wall and back, out side door) (DT: out back garage door and to the right, across the street and back)

Sprint the heck out of these but don't hit full effort otherwise the last few rounds you will not make. If 2 minutes is not enough to give you at least 30-45 seconds rest, take the interval up to 2.5 minutes.

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