Tuesday 161101

 

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
WOD:

AMRAP 12 Minutes:
4 Power Cleans 205/133, 185/ 113 155/103, 135/73 115/55
8 Slam balls 50/30, 40/25 30/20, 20/10
12 Air Squats

*Scale weight and movement accordingly to maintain good mechanics on 3.  Ask your coach for help.


OLY -Skills

Pause Low Hang Snatch – 6×3 @ 70-80% or lower . Drop and reset after each rep.
*Goal is proper perfect form! NOT a ugly muscled form 1RM.

3.
Strength:
Deadlift – 1×3 (Use 2 warm up sets to find today’s Heavy 3) 

Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

COOL DOWN

4.
Accessory Above and Beyond  (Cool down is a must. Accessory work is your option per athlete goals and time)
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses

Just work:
Sprint 100m x 10
Sprint row 150m as an Alternative
Rest 2:00

5.
After completing pieces 1-4.  Please choose ONE of the following:
5a. Gymnastics Accessory
AMRAP 10 Minutes:

“Super Muscle-ups”/ Progression use Muscle-ups Harness
5 Second hollow body hold a the bottom of each rep and a 5 second hollow body hold at the top of each rep

5b. Strength Accessory
Farmers Carry – 400 m AHAP

Rest as Needed

 

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