Tuesday 1.14.14

Train Like It's the Open

1. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Pistols x 8-10 each leg
Roll to Candlestick x 10 reps

2. Five sets of:

Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.

3. Four sets of:

Snatch x 5 reps as quickly as possible
Rest 2 minutes
Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.
Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)

4. For time:

30 Chest-to-Bar Pull-Ups
10 Burpees
25 Chest-to-Bar Pull-Ups
15 Burpees
20 Chest-to-Bar Pull-Ups
20 Burpees
15 Chest-to-Bar Pull-Ups
25 Burpees
10 Chest-to-Bar Pull-Ups
30 Burpees