July 29 2015

Fitness:

PC and Clean Technique(1st and 2nd Pull) 20-30 min
+
5 sets
Reverse Sled Pull x 5 no rest
5-10-5 x 2 x 5
10 UB Thrusters BB or DB

Competition:

A. 3 Power Snatchs (Floor, Floor, and Mid Thigh) x 5 rest 2-3min
B. **OHS Practice for Masters** 10-12 x 4 @ 31×1 rest as needed
B. **Non Masters** Snatch Balance 2-3 x 5 no tempo rest as needed
C1. C2b Pullup (F)4-5/(M)7-10 x 4 rest 1 min
C2. OH Walking Lunge 8 per leg x 4 (1 sec pause with knee on the floor) rest 2 min