September 2 2015

Fitness:

Technique Work 12-15 min
+
A1. RDL 6-8 x 4 @ 4010 no rest
A2. Z Press 10-12 x 4 @ 31×1 rest 1 min
+
5 sets
2-3 Wall Walks
10 Russian KBS (Heavy)
7 Jumping Lunges per leg

Competition:

Technique Work 12-15 min
+
A. Snatch (below the knee+from floor) x 3 rest 10 sec; rest 2 min**Masters Males sub the clean for the snatch**
B. **OHS Practice for Male Masters** 10-12 x 4 @ 31×1 rest as needed
B. **Non Masters** Snatch Balance 1RM in 10-12 min
C1. C2b Pullup (F)4-5/ (M)7-10 x 3 rest 1 min
C2. OH Walking Lunge 4 per leg x 3 (1 sec pause with knee on the floor) rest 2 min(HTLW)