"Ropes and Ladders"

2014 REGIONAL & GAMES ATHLETES

SESSION ONE: 1.  Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

2.  Squat 
6x4 Safety Bar Back Squat
3. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
4.  Gymnastics Skills
50 L-sit Pull ups

2014 OPEN ATHLETES

1. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

2. Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch