Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Skill/Lift:
A: Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x4; rest 3 min
B: Squat Snatch @ 0211; 1.1 x 4; rest 3 min (10 sec btwn reps)
C1: GHD Sit Ups @ 2121; 20 x 3; rest 2 min
C2: Double Unders 75 x 3; rest 2 min
Rest 5 min
Met Con:
2 Min/AMRAP
Dumbell Burpees 25lbs
No comments:
Post a Comment