Wednesday, June 7, 2017

Wednesday, June 7, 2017

*Be on time. We will run on these time checks. 10 minute primer warm up right into the barbell specific warm up.

@ 10:00

Snatch Drills

3 sets, building, starting with an empty barbell

3 Muscle Snatches

3 OHS

3 Snatch Balances

3 High Hang Squat Snatch w/ 2 second pause in the catch


 @ 20:00

Snatch (similar to last week, but now % based)

EMOM x 12+ minutes:

@ 0:00 – 2 Reps @ 65% of 1RM Squat Snatch

@ 1:00 – 1 Rep @ 70% 

@ 2:00 – 1 Rep @ 73% 

@ 3:00 – Rest

@ 4:00 – 2 Reps @ 70% 

@ 5:00 – 1 Rep @ 73% 

@ 6:00 – 1 Rep @ 76% 

@ 7:00 – Rest

@ 8:00 – 1 Rep @ 80% 

@ 9:00 – 1 Rep @ 82% 

@ 10:00 – 1 Rep @ 84% 

@ 11:00 – Rest

@ 12:00 – 1 Rep @ 87%

*Continue by 2% jumps until you have 2 fails at the same weight 


@40:00 

Conditioning

3 Rounds:

10 Double KB Deadlift

50ft. KB Farmers Carry

15/12 Calorie Bike

50ft. KB Farmer’s Carry

10 Double KB Deadlift

21-15-9 T2B

*Round 1 finishes with 21 T2B, Round 2 finishes with 15 T2B, Round 3 ends with 9 T2B


COMP WOD - 5pm

PARTNER

@ 0:00 - For Time:

21-15-9 reps of:

Synchronized burpees (over parallettes)

Synchronized overhead squats (95/65)

42-30-18 Chest to Bar, one teammate working at a time to conclude each round

@ 25:00 - For time, conveyor belt style:

50 Double Unders

25 T2B

25 Deadlifts (225/155)

25 Box Jump Overs

*One partner performs the DU, when they are done, they move onto the T2B and the 2nd teammate performs the DU…

@ 40:00 - 10 minutes to establish a 1RM Hang Power Snatch

*One barbell per team

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