A1. 5 x 2 Pause Front Squat (5 sec pause) heavy as possible; rest 2 min b/t sets
B. 3 x 8 RDL’s- heaviest possible; rest 60 sec b/t sets
C1. 3 x 25 Med Ball Sit-ups; rest 60 sec.
C2. 3 x Failure Ring Rows (feet elevated to ring height); rest 60 sec.
D. 2K Row For Time
* notes- compare 2k row time with 8/25/13 time.
A. Overhead (snatch) warm-up
3 reps each of:
Down & Ups
High hang high pulls
High hang muscle snatch
Duck walk- 3 steps forward/3 steps back
High Hang Snatch
B. EMOM for 15 min
Snatch form below the knee x 1 rep
*start at approximately 50% of 1RM and add 5-10% each minute
C. 3 sets of:
Halting Snatch Deadlift + Snatch High Pull (2 sec pause at knee)
D. 100 Burpees for time
*Every 2 minutes (beginning at 0:00) 2 rope climbs- 15′Posted on: August 29, 2013admin