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Friday, August 20, 2016

19
Aug

Friday, August 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

4 Sets:

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
4 Sets:

AMRAP in 3 Minutes

  • 3 Power Snatch
  • 6 Overhead Squat
  • 9 Lateral Jump Over Bar
  • Rest 1 minute between sets, pick up where you left off.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

5 Sets:

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
4 Sets:

AMRAP in 3 Minutes

  • 3 Power Snatch 115/80
  • 6 Overhead Squat
  • 9 Lateral Jump Over Bar
  • Rest 1 minute between sets, pick up where you left off.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

A) 4 Sets:

  • Back Squat with a 3 Second Pause in bottom position x 4 @ 63-68%

B) 3 Sets:

  • Good Mornings x 8 @ 40-45% of 1RM Back Squat

Skill:

WOD:
A) 3 Sets:

  • 12 Deadlift 185/125
  • 9 Hang Clean
  • 6 Shoulder to Overhead
  • Bike 20/15 Calories
  • Rest 2:00

Rest 5 Minutes

B) 3 Sets:

  • 2 Front Squat @90%
  • Suicide Run 5-10-15-20 yards
  • Rest 3:00

*Make sure you can go unbroken on the DT style complex in A. Scale accordingly. And be sure to negative split A as well (Each set should be faster). For B, try to keep squats unbroken, may not be easy after being so fatigued from A, sprint all out each round touch the line with your hand each time to change direction.

Additional:
20 min for quality
  • 100m farmer carry 70/55
  • 12 upright row 105/65
  • 20 second table top
  • 10 paused elevated push-ups (hands on 45# plates)

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