Tuesday 140805

 Pain is only temporary but victory is forever. – Jeremy H.

Change….Saturday Oly Lifting will be held at 7a instead of 6a… this week ONLY. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength

Power Snatch 2 RM  *work to a 2 RM max
WOD

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Rest 3 minutes between rounds
*Take 5 rounds to work up to the heaviest set possible.
*You can drop the bar between reps

Post heaviest set completed.

Cool Down

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 
 

Rest recover 7 min then:
Skill:
 45 sec HS hold
10 pushups w/ hands and feet elevated *get high enough so you can get as deep as you can with out touching the floor
8-10 overhead pistols *with barbell

Then…
“Triple 3″ 
 3000m row
300 DU
3 mile run

 

 

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