THURSDAY WORKOUT

Last chance to get some practice in before the Olympic meet on Saturday!

Come and and perfect these two lifts even if you're not doing the meet too!!

SKILL:
Work up to 80% of your OPENER on Snatch for just ONE REP
(Progression... 50%x2-3, 60%x2, 70%x1-2 & then finish with 80% for 1)
* 10 minutes only and TRY TO SQUAT SNATCH ALL THE REPS *

SKILL II:
Work up to 80% of your OPENER on Clean & Jerk for just ONE REP
(Progression... SAME AS SNATCH....)
* Again, 10 minutes only and TRY TO FULL SQUAT ALL OF THESE TOO! *

WORKOUT:
With a running ONE MINUTE CLOCK perform the following for 6 total rounds (6 total minutes) for MAX SPEED...
- Round 1 (100m Row Sprint)(Men - Try to beat 18 seconds, Women - 20 seconds)
- Round 2 (50 Double Unders)(Scale to 40,30 OR 20 DUs OR 75 Singles, If Needed)
- Round 3 (100m Row Sprint)(Try to match your time)
- Round 4 (50 Double Unders)
- Round 5 (100m)
- Round 6 (50 DUs)

Your rest between the row and DUs should be AT LEAST 25-30 seconds every time so scale things accordingly...

MOBILITY:
Spend AT LEAST 10 MINUTES working on your hips & shoulders in preparation for Saturday...

POST YOUR WEIGHTS AND ROW/DU ROUND TIMES TO COMMENTS