Tuesday, August 22nd 2017

Warm Up

2 rounds
30 abmat sit ups
20 banded good mornings
20 pvc overhead squats

1. Strength/ Oly

With a running clock for both parts (18 minutes) all snatches are full squat.

a. Pause Power position snatch 4x3 at 40-50%

Every 2 for 8 minutes (3 reps)

then, 2 minutes to rest and change weights

b .Hang Snatch from knee 4x3 at 70%

Every 2 for 8 minutes (3 reps)

2. Conditioning

Rx: 

AMRAP 10 minutes
12 toes to bar
8 thrusters 95/65

Rx+ 

AMRAP 10 minutes
12 toes to bar
8 dumbbell thrusters 50/35
6 muscle ups (ring only)