Monday 09/09/13

Skill: Snatch

Strength: Dead Lift  (12 mins to establish 1RM)

MetCon: (NOT for time)

100 Dead Lift @ 60%

3 abmat situps EMOM

 

Tuesday 10/09/13

Skill: Snatch

Strength: Pull up & Dip

MetCon:

5 mins KB Swings (24/16)

4 mins Squats

3 mins Situps

2 mins Wall Ball (8/6)

1 min Plank

 

Wednesday 11/09/13

Skill: Snatch

Strength: RFESS 4 x 6

MetCon:

500m row, time = x

Rest for x

ME Burpees for x

Rest for x

ME Ring rows for x

Score = (burpees + rows)/x

 

Thursday 12/09/13

Skill: Snatch

Strength: OHS 4 x 6 @ 70%

MetCon:

KB Swing (24/16) 50, 40, 30, 20, 10

KB Clean & Press (24/16) 2,4,6,8,10

 

Friday 13/09/13

Skill: Snatch

Strength: Pressing 4 x 6 @ 70%

MetCon: 2k row for time

 

Saturday 14/09/13

Open Gym/Personal Goals