150308 Sunday – “Diamonds are Forever”
Mobility: None, work on your shoulders before class.
Skill Practice Warm Up: Spend 10 min working up to a challenging 2 rep snatch (power or squat). Do not worry about percentages, just work up to a moderately challenging weight and focus on perfect form. Plan on hitting that weight for 3-5 reps.
Strength Workout: None.
Metabolic Conditioning Workout: “Diamonds are Forever”
3 Rounds for time
Rope Climb (Performance: 3, Athletic*: 2, Health: 3 Rope Lay Downs)
25 Sit Ups
12 Hang Power Snatches (Performance: 75lbs, Athletic*: 55lbs, Health: 35lb KB swing)
Row (Performance: 300m, Athletic*: 250m, Health: 200m)
1 Minute Rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 8-15 Minutes
Compare To: New Workout
Optional Cash Out: Do an extra round after class.