The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes power snatch, burpees, and double unders.
0 people think this is awesome.
Baha! Great advice!
Now you tell me this.
6am
Over Head Press to 130 X 5

WOD
AMRAP in 8min of
10 Power Snatch (95)
15 Burpees
20 Double Unders

1 Round + 35 .... double unders is my goal for 2014. So as long as there are AMRAP's double unders will be attemped...
Squats 335 x 1

WOD

AMRAP in 8 mins:
10 Russian swings (y)
15 situps
60 SUs

4 + 24
Rest Day

Hob Tub/Stretch

Daily Squat to 255# x 1 (95/135/185/225 x 2, 235/245/255 x 1)

Done!
PM: Hot Tub/Stretch. CFWUx1. Weighted Chinups 57.5x3 (Was supposed to be 5 but still a PR for reps). Front Squat 165x1.
Deadlifts reset to 405x5
225,265,305,345,385,405

Front squats to 185x5
100,120,140,160,175,185
Snatch
185x1

EMOM in 12 of snatch
135x1,1,1,1
145x1,F,F,1
155x1,F,F,1

CnJ
245x1

WOD:
AMRAP8
10 KB snatches 1.5
15 burpees
20 DUs
Total: 3+1
BW166. 2PM: squat 505x1, bench 315x1, snatch grip deadlift 495x1. And after uploading the video I realized my grip was not snatch grip because I was using the PL bar (81cm marks instead of 91cm) ... will have to redo next week. :P
Snatches to 80x3

Amrap in 8
10 kettle bell snatches
15 Burpees
20 mountain climbers
4 rds

Got some great tips from Tony on the
Kettle bell snatches, they were actually starting
To come together tonight:)

Welcome back Hilary!
CFWU
Deadlift to 155 x 5
WOD
AMRAP 8 minutes
10 Power Snatch 40#
15 Burpees
20 Double Unders
2 rds + 11
another good one !