Strength
Power Snatch + Full Snatch – 5 sets @ 75-85%
—Go as heavy as power snatch allows for at least 2-3 sets
Conditioning
For Time
100/85 Cal AD Bike
40 Burpee DB Ground to Overhead 45/35# (each arm)
100/85 Cal AD Bike
WOD Notes: TD = 13-18 min (20 min cap). Large classes will have 2 heats of 6 athletes in each heat, which you will partner up. As soon as partner A finishes, partner B will hop on the bike about 30 sec later. Try to move consistently on the burpee G2O, so choose weights that are light.
Assistance Work
a) HSPU – 4 sets of max reps (Max strict, right into max kipping)
b) Hollow Rocks – 10 sets of 30 on/30 off
Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.
Dianne – power or nah?