FUNCTIONAL FITNESS
Teams of 2:
For Time:
200 Russian KB Swing
200 V-Up
200 Kipping Pull-Ups
200 Cals
*Chipper Style- Must complete all reps of one movement before moving onto the next
*Score = Time it takes to complete the workout
STANDARD: 35/26 lb
RX: 44/35 lb
SPORT: 53/44 lb
COMPETITION: 70/53 lb
OLYMPIC LIFTING
SNATCH LIFTS:
Snatch primer:
A) Hang power snatch + snatch PJ + snatch balance; 1+2+2; build lightly with technique loads in 4 sets OLY lift:
B) Hang Power snatch (AK)+ Hang squat snatch (BK)+ squat snatch; every 2 min build to best set in 4 sets
Then;
C) Hang Squat snatch (BK) + Squat snatch; building every 2 min to best in 3 sets;
Then;
Squat snatch + OHS; 1+2; every :90 best set in 5 sets starting weight @ best of C
CLEAN LIFTS:
Clean + Primer:
A) Pausing HPC (AK) + slow pull PC + slow pull Squat clean; 1+1+1; every :90 building gradually in 4 sets
B) power clean + HSC + Squat clean; 1+1+1; building every 2 min to best set in 4 sets
C) Jerk primer – off rack Pause in jerk dip + Pause in jerk catch + SJ; 1+1+1; every :90, build lightly in 4 sets
Then:
Split Jerk -off rack 3-3-3-2-2-1-1-1