Posted on July 30, 2014

7.31.14 Thursday
Event Date: July 31, 2014

Warm Up

10 PT

10 GM

Mobility

1min. Wrist Mobility

1min. O.H. Shoulder Distract L/R

1min. Super Frog 45# L/R

1min. Barbell Quad Mash L/R

1min. Single Leg Flexion L/R

Skill

Review

Row More Effecently (10min.)

Practice Hand Stand Holds (10min.)

Partner WOD

2000m Row 100% (alternate every 250m)

Partner waiting cleans 2KB and holds in the clean position

54/44/35# you choose the weight.

Cash Out

50 HRPU’s

50 Sit Ups

50 Hollow Rocks

Competitors Olympic Weighlfiting

Snatch (High Blocks)

4x1 @85% of 1RM

Linear progression:

                             Target 5kg increase if work sets are above 100kg

                             Target 2.5kg increase if work sets are below 100kg

Clean

5x1 @80% of 1Rm

Linear progression:

                             Target 5kg increase if work sets are above 110kg

                             Target 2.5kg increase if work sets are below 110kg