Thursday 17th May 2018

SNATCH COMPLEX

Snatch Pull (4 seconds down) + Snatch Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs.

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Exposure 6 of 8

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20 Minutes Not for Rounds:
600m Row/1 Mile Bike/550m Jog

then, either…

A)50′ Handstand Walk
B )3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking practice option that is suitable for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

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Find a heavy 3.

Run 400m as fast as possible

-Buy In-
5/3/1 Back Squat – Week 1
200x5, 230x5, 260x5+ (12)

WOD
For Time:
5 Rope Climbs
-then-
3 Rounds for Time:
15 Thrusters (115/75)
30 Abmat Sit Ups
50 Double Unders
-then-
5 Rope Climbs

-Cash Out-
3 x 12 Barbell Step Ups (Front Rack Position)
Done with 95#

Ten rounds:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

250m row

21-15-9

wallball situps
jumping pullups

• busted my heel early in the week

EMOM 10 min

3-6 strict dips/pull-ups, alt, 3 s down

6x2 (75-90%)

A: Every 90sec for 15min
2x Snatch @ moderate weight

B: Every 90sec for 12min
3x back squat,
Samma tema som förra veckan men nu med lite tyngre tyngder. Ca 80-90% från 5rm vecka 26.

C: 3 rnft(optional)
20-30sek side plank hö
25 AB mat situps
20-30sek side plank vä
25 AB mat situps

30 x Ring Muscle ups

(Time cap: 8min)