Saturday, February 20th 2016

General Fitness:

Teams of 3. 

Player 1 begins with :20 sprint on Rower for max meters.  :30 after completion of first interval, Player 2 begins their :20 interval, with Player 3 beginning their :20 interval :30 after.  This leaves each player with 2:10 rest between intervals, during which time a task must be completed.  Continue until each player has completed 15 intervals.

“Rest” Period Tasks:

Intervals 1-5: Complete 10 Kettlebell Headcutters – 53/32

Intervals 6-10: Complete 10 Burpees

Intervals 11-15: Complete 10 Ball Slams

 

Olympic Weightlifting:

Technique Primer: Sots Press – 3 x 4

Snatch + Overhead Squat – 60% x (3 + 1) x 1, 70% x (2 + 1), 80% x (1 + 1)

Snatch Segment Pull – 90% x 3 x 2, 100% x 2 x 2, 105% x 1 x 2