Tuesday 14 March 2017

Wednesday

Olympic lifting:
Hang power snatch 6x2 (Focus here on full hip extension and getting as tall as you can)

Pausing drop snatch 4x3 (Focus here is receiving the bar in the bottom of the overhead squat. Pause for 2 seconds in the bottom before standing up)

Conditioning:
12 Minute AMRAP
60 Double unders
30 Wall balls
15 dips

M1: 20 Double unders (Must practice doubles)

Extras:
4 rounds for time
15 GHD Sit ups
5 Laying rope pulls

(Lay flat on the ground and pull your body up the rope until you are standing as tall as possible)