June 21, 2014
Santch Complex 2
On The Minute For 8 Minutes
1 Snatch Balance
1 Squat Snatch From Above The Knees
1 Overhead Squat
The Focus Here Is Precision and Speed, Not Loading. Like the Jerks we have done feel where corrections can be made and strive for improved timing, positions and quality of movement.
Power Snatches 75/50
Burpees Over The Bar
Knees To Elbows
No steping over the bar on the burpees, both feet leave the ground at the same time.
Not For Time Break These Up Any Way You Like.
30 Hollow Body Hips To Rings
30 5 Count Dip Negatives To Hollow Body Row Negative*
*Start With The Arms Locked In The Top Of A Dip and Descend To The Bottom Of The Dip. Trace The Rings To The Chest And Lower To The Bottom Of A Ring Row. This Should Take You 5 Seconds Per Rep On A 1000 Count Tempo. Its Fine If Your Feet Are On The Ground In The Row Negative.