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Snatch & Conditioning

By 12/14/2010No Comments

:startwod:

Warm Up

Mobility Work on Hips and Shoulders

3 Rounds of

15 Overhead Squats w/ PVC

Run 1 lap around building

Strength and Skill Work

In 20 mins work up to 1 rep max on Snatch

Conditioning Work

In 12 mins
Row 500 Meters
then AMRAP (as many rounds as possible) in whatever time is left over
7 Front Squat 135M/95W
7 Burpees

Cool Down

Dynamic Stretching

:endwod:

Coaches Notes:  Strength Workout have beginners work on Technique with light weight while the more seasoned members work on gaining a new PR (personal record) on their 1 rep Snatch.

Steven