Saturday 120630

Olympic
1) 7X1 snatch off low blocks – as heavy as possible, rest as needed, (VIDEO)
2) 7X1 clean off low blocks – as heavy as possible, rest as needed, (VIDEO: first few lifters)

Note: Take no more than 30 minutes to complete. You can use stacked bumpers as blocks, however, do NOT drop your loaded bar back onto bumpers. Drop your bar to the floor, in front or behind of your “stacked bumper box”.

Skill/Midline
2a) 4 x 5 kipping ring rows to pockets, (VIDEO) then immediately to,
2b) 4 x 5 kipping ring dip, (VIDEO), rest 2 minutes,

OR, if you have multiple strict muscle ups, then

For 10 minutes practice overhead pistols with empty bar or pvc.

Conditioning
“Amanda” (15 minute cap)
9 – 7 – 5
Muscle ups
Squat snatches @ 135/95#


Results

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