December 2, 3013

A.

Every minute on the minute for 15 minutes:

Snatch x 1 rep

B.

3 sets of:

Halting Snatch Grip Deadlift x 3 reps

C.

Complete as many rounds and reps in 6 minutes as possible of:
5 Pull-Ups
10 Burpees

If you are competing this weekend..

A.

For 7 minutes:

1 Squat Clean + 1 Shoulder to Overhead @ no heavier then 165/110

Notes: Try and do it with a partner. Preferably male/male or female/female pairs. If not, mixing them is ok. If you do it by yourself, make sure you are keeping track of your times each round. On the last minute, you will go for max reps in the 50 seconds. If you do it alone, go for 25.

B.

3 sets of:

Row x 25 calories

Notes: Keep track of total strokes per split. Do your best to get your stroke/cal rate as close to 1:1 as possible.

C.

3 sets of:

Deadlift (225/155) x 10 reps

Shoulder to Overhead (115/75) x 10 reps

Box Jump (30”/24) x 10 reps

-rest 2 minutes

For those competing, your schedule will look like this
 M - prep
T - prep
W - prep
Th- light aerobic/mobility
F - light aerobic/mobility/travel
S - Game time

Prep yourselves mentally this week. I know a lot of you are beat up but we need to stay focused. If you are beat up, be smart with the training this week. Remember, we aren't training specifically for these events. They are just a diagnostic tool. Treat them as such. 
- B