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.