Saturday, July 2nd 2016

Fitness:

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

Immediately followed by…

20 rounds (partners alternating full rounds) of…

4 x Strict Chin-Ups

8 x Ring Dips

12 x Push-Ups

16 x Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

 

Weightlifting:

Technique Primer: 

Tall Clean – 2 x 3

Tall Jerk – 2 x 3

Then:

Clean and Jerk – Build to heavy single

Power Snatch + Overhead Squat – 80% (of Power Snatch 1RM) x (2 + 1) x 2, 85% x (1 + 1) x 3

Then:

Behind the Neck Snatch-Grip Press – 30-35%  (of Snatch) x 10 x 4

Dips x 40

Push-Ups x 40

Ring Tricep Extensions – 3 x 15