Weightlifting Conditioning, Mid-Long Duration
“Karabell” – Benchmark
10 Rounds for Time:
3 Power Snatches
15 Wall-balls
PS: SC=60% 1RM, RX=135/95, RX+=Squat Snatches
WB: SC=light for unbroken first couple rounds, RX=20/14, RX+=20/14 13ft/10ft target
Gymnastics Skill Development, Single-Leg Squats & Horiz. Pulling
Pistol and Ring Rows:
In time remaining of class, athletes should work on two gymnastic movements.
Pistols: For beginners, work negatives to targets. Intermediate, work regular pisols. Advance, work weighted pistols.
Ring Rows: Athletes should accumulate 50 of their hardest perfect reps.
