Sunday October 14th,2012

Level 1 and Level 2

A.   3 Position Snatch x 5 sets.   Hi hang, mid hang, and below knee.  Work on form.

B.  If doing the OPTathlon Events :
Event 3 :
500m row for time
Rest 1:30
500m row for time:
Score is total time.

If done properly this will be plenty of conditioning for the evening.




If not doing the OPTathlon Events:
AMRAP @ 100% effort in 1:30 of
30s tuck jumps or double unders if you can do them consistently
30s sit-ups
30s Hang Power Snatch -light    or Level 1- DB hang snatch
rest 6 minutes x 4

Look at the rest period. DO NOT PACE THIS AT ALL. Get as many reps as you can in each interval.