Wednesday 5.23.18

Snatch Skill Warm-Up
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.

“Snake Bite”
For Time: 
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

“Snake Bite”
For Time:
15-12-9
Power Snatch (95/65) (75/55)
Overhead Squats (95/65) (75/55)
Pull-ups

Extra:
EMOM 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Tuesday 5.1.18

STRENGTH

4 Rounds:

1a. 7 Sumo Deadlifts with 3 second descend and explode up AHAFA

Check out the form here: https://www.youtube.com/watch?v=PQ3A_HmfQyk

1b. 6 Weighted Chin-ups AHAFA > 6 hard singles with band > 6 barbell bent over rows with 2 second pause at chest

 

WOD

For Time (12 cap)

18 GHD Sit Ups > V-Ups > Sit-Ups

9 Thrusters 135/95

9 Chest to Bar Pulls > Pull-Ups > Ring Rows

24 GHD Sit Ups > V-Ups > Sit-Ups

12 Thrusters 135/95

12 Chest to Bar Pulls > Pull-Ups > Ring Rows

30 GHD Sit Ups > V-Ups > Sit-Ups

15 Thrusters 135/95

15 Chest to Bar Pulls > Pull-Ups > Ring Rows

 

EXTRA

 10 DB Bent Over Row with 2 second pause at chest