Monday, 6 july 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 2 reps every 30 sec
Snatch balance
6 rds of 1 + 1 + 1, every 30 sec
1 shrug (from high hang)
1 high pull
1 hi hang pwr snatch

For time
20 burpees
20 hang snatch (135/95 lbs)
20 bar muscle-ups
20 hang snatch
20 burpees

Friday, 3 July 2015

Skill work – Hollow rocks
(no classes)

Snatch skill work
8 rds of 2 + 2, every 30 sec
2 shrugs (from high hang)
2 high pulls
6 rds of 2 reps every 30 sec
Snatch balance

AMRAP in 15 min
25m handstand walk
20 KTE
15 hip ext holding a 25 lb plate

Thursday, 2 July 2015

Skill work – Hollow rocks

Snatch skill work
8 rds of 2 + 2, every 30 sec
2 shrugs (from high hang)
2 high pulls
6 rds of 2 reps every 30 sec
Snatch balance

Front squat – 5 x 3 reps

Wednesday, 1 July 2015

Skill work – Hollow rocks

Snatch skill work
8 rds of 2 + 2, every 30 sec
2 shrugs (from high hang)
2 high pulls
6 rds of 2 reps every 30 sec
Snatch balance

AMRAP in 30 min
Run 800m
25 DB thrusters (35/20 lbs)
400m Farmers carry (35/20 lbs)