A. close grip bench press 3-4×3; rest 3mins

B. PC x 1/PP x 1/PJ x 1/SJ x 1; rest 2mins x 6 build per set

C. 12mins
odd – HSPU x 8-10
even – CTB chin ups x 8-10

+

12mins 80-90% effort
4 TGU2/1.5pd/arm
2 burpee MU
50 DU

Notes:
– build per set for A and B
– record rounds for workout

Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

Power Clean from Power Position-  high hang from mid-thigh, working on shrug. 3x3 starting with the bar and working up to40- 50% of Clean 1RM

*Threshold Training

 

10 Min. EMOM- power clean from power position, 3 reps at 40-50% of clean

 

500m row for time

 

Score: Row time

 

PostWOD:

200m run

Front rack stretches

http://opexfit.com/august-8-2014/

A. Snatch balance 3×3; rest as needed light and fast

B. Snatch build to a tough single in 10mins
https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm

C. 20 Snatches 77% of B for time

+

10 no push up burpee box jump 15″ AFAP
20sec Assault Bike all out
rest 4-6mins x 3

Notes:
– snatch balance is perfect
– warm up a bit before starting the 10min clock
– record time for 20 snatches
– don’t hold back on the bike

Complete the following workout:

10 x Pull Ups
20 x Floor To Overhead Press
30 Push Ups
40 Ball Crunches
50 TRX Rows
40 Ball Crunches
30 Push Ups
20 Floor To Overhead
10 Pull Ups

B.
Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Pull-Ups

C.
When the running clock hits 20:00, perform the following…

For time:
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders

Every 2min till failure 1 weighted muscle-up

increase weight by 1-2kg each round.

ASAP
30 Clean and Jerk 60/40 kg

A.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meter

Warm Up
2 Rounds
400m Run
10 PVC Pass Overs
10 KB Swings
5 Inch Worm Push Ups

Skills
Practice for 10 min:
Kipping Pull Ups or
Negative Pull Ups

Lift
Deadlift
2-2-2-2-2-2
Increase weight each set

Workout
21-5-9 Reps For Time:
Hang Power Cleans (95/65)
Goblet Squats (55/35)
Burpees

Advanced: (115,85), (70/55)