Saturday 11/13/21

FUNCTIONAL FITNESS

 

In teams of 2, work together to complete this 22 minute AMRAP:

2 rounds each:

6 alternating single arm Devil’s Press

14 Alt V-ups

While 1 partner works, the other holds KB in a front rack or a sandbag

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

 

OLYMPIC LIFTING

 

Part 1

A) snatch high pull + HPS + OHS; 2+2+2; build gradually in 3 sets

B) Squat snatch (off floor- pausing at knee); sets of 2; every 2 min build to best set in 3 sets Then;

Squat snatch; no pause; sets of 2, building every 2 min to best in 3 sets

 

Part 2

A) HPC (AK) + Squat clean + SJ; 1+2+2; every 2 min; building gradually with technique weight in 3 sets

B) HSC + Squat clean + Split jerk; 1+1+1; building every 2 min to best set in 5 sets Then

SC + SJ; 1+1; building to heaviest (but best) set in 3 attempts

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