Friday 7/8/11

The idea today is to pull some heavy singles. If you are not well-versed in this movement, obviously that is inadvisable. But go as heavy as you can with good form. We are practicing this movement pattern to build explosive power from the hips.

Warmup
Jump rope 500 revolutions

3 rounds:
30 Birddogs
10 standing broad jumps
Cossack stretch

3 rounds:
PVC Shoulder Mobility
3x The Exercise (Power snatch + Overhead squat)

Power
5×1 Snatch (90% 1RM)

Conditioning
7 minutes AMRAP
7 Deadlifts – NO BOUNCING!!!
7 Ring dips