11/8/2013

7
Nov

11/8/2013

Strength
5 sets to establish heaviest Snatch complex:
Beginner:
Power Snatch + Overhead Squat + Overhead Squat + Snatch Balance

Advanced:
Power Snatch + Hang Snatch + Overhead Squat + Snatch Balance

Conditioning
800m Run
then
21-15-9
KBS (53/35)
Burpees

Today’s strength is a combination of strength/skill work. After warming up the squat and our overhead position, take 5 attempts to establish a max weight for the complex Power Snatch > Hang Snatch > Overhead Squat > Snatch Balance. If you’re still getting comfortable with the Overhead Squat, opt for the “Beginner” option. If you’re comfortable with the movement, try the Advanced option.

The conditioning is pretty straightforward. For the Kettlebell Swings, swing the weight overhead if you’ve been competing, or if you’re comfortable with that movement. Swinging to eye level is fine as well.

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