Back to All Events

Wednesday 7/11/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 goblet squats

10 KB snatches

10 KB sit ups

150 m row

Workout warmup:

10 min EMOM:

1 hang power snatch+1 squat snatch from ground+1 snatch bal.

Workout

For Time, 3 rounds of:

6 power snatches 95/65, RX+115/75, RX++ 135/95

9 OH Squats

12 Bar over Burpees

150 m run

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip Behind The Neck Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 85-90%

C.
In 15 minutes, build to a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5-6 reps @ 75%

Skill

5 rounds of

10 kipping ring dips

5+strict pullups

Earlier Event: July 10
Tuesday 7/10/2018
Later Event: July 12
Thursday 7/12/2018