130401 ~ A Whole New Day...with some New Ways!

130401 ~ A Whole New Day...with some New Ways!

Happy Easter Monday Everyone! Today marks the beginning of a new direction for CF Canuck.  Some of you may be noticing some changes in the programming and/or technique over the next couple of weeks......this is courtesy of the Outlaw Training Camp that a number of us attended over the weekend! Let us grow strong....and skillful together!!

Skill:

10 min to work on Snatch Technique.  Work Up to a heavy single where new form is maintained!

then...

Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

Every 60 seconds for 8 minutes:

1 Snatch (full) @ 85%

-then-

For time:

50 Double-Unders
5 Push Press 135/95#
30 Pull-Ups
10 Push Press 135/95#
30 Pull-Ups
5 Push Press 135/95#
50 Double-Unders

Cash Out:

50 Hollow Rocks

100 AB Mat Situps

50 Hollow Rocks

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