15min amrap
200m Run
5 Floor Press
5 Power Clean
- men use bodyweight / women 80% of BW

power snatch
snatch balance
OH squat
EMOM 8 mins

RM Deadlift

30 mins EMOM
1 5 Strict hspu
2 5 Strict pullups
3 5 Ring dips
4 5 Ring pulls

Posted on August 5, 2014

8.5.14 Tuesday
Event Date: August 5, 2014

8 5 14 Tuesday

Warm Up

DyNamic WarmUp

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissors Kicks

1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

Strength

Bench Press @31x1 3-3-3-3-3

Rest 45sec (80-85% of 1RM)

WOD

15min. AMRAP

5 Clean TnG 205/145# (Squat)

1 Split Jerk 205/145#

10 Plate Burpees 45/25#

Cash Out

30 Hollow Bodies

30 Supermans

Competitors Olympic Lifting

High Hang Snatch + OHS

4 total sets. Each set = 1 High Hang Snatch + 2 Overhead Squats. Work from Position 1.

Start at 60% of 1RM Snatch. Level load across all sets.

Linear progression

Target 5kg increase /if work sets are above 100kg

Target 2.5kg increase / if work sets are below 100kg

Front Squat

4x3 Level load across all sets. Start at 75%. 3 second pause at bottom.

Linear progression

Target 10kg increase / if work sets are above 120kg

Target 5kg increase / if work sets are below 120kg.

Remember SPEEEEEEEEED. Lift the bar up as fast as you can every rep.

• 2 Interval of:
Assault Bike 20:00 @ 105-110% MEP
5:00 rest between interval
MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.
Se non hai il risultato del test sui 10:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

5RFQ
10 DB Split Squats (ea)
3 Max Height Box Jumps
15 Straight Leg Deadlift (BB only)
3 Max Broad Jumps

Repeat
500M row
40 air squats
30 sit ups
20 push ups
10 ring rows (substirue for Australian pull up)