Saturday 2016.01.30

Abbey, Lori, and Ted - working hard! #trainhard

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 24, 2016 at 5:09pm PST

The Split Snatch with Tommy Suggs from Starting Strength on Vimeo.

You know all about the split jerk, but you might not know much about the split snatch!


BBG (off)
A) Power Clean + Power Jerk (2 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (2 + 1) x 2 (5 min)

B) Strict Pull-ups
3 x N


Strength/WL
A) Split Jerk
2-2-2-2-2

B) Strict Pull-ups
3 x N


Conditioning
10 min AMRAP of:
10 Burpee Step-ups, 24"/18" (alternate legs)
20 OHS, 45#/33#
30 Double-unders

Burpee Step-up: Go to the floor as if you were doing a regular burpee. When you get back up, step up onto the box with both feet, and then back down again (e.g, right leg up, left leg up, right leg down, left leg down = 1 rep). The leg that steps up is also the leg that steps down. Alternate legs each burpee.

Compare to 2015.01.31.


Finale
Spiderman lunge for 2:00/leg.