9.22.15

Class skill and part A) are kinda redundant. If you are thinking which one is best go with the muscle snatch. Make class workout an additional conditioning piece. 
A) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
B) Snatch from the blocks (barbell At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
C) bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
D) 

50 box jumps+1 min rest 

50 swings 70/53+1 min rest

35 box jumps+:30 rest

35 swings 70/53+:30 rest

20 box jumps+20 swings
Second session: 

Class metcon

Plus 400m sled drag 155/105 added to sled. Keep heels down in the drag… Ie walking sled drag.

Tuesday, September 22nd, 2015 at 3:19 am / Competitive