Wednesday September 10th, 2014

Enter your burpee challenge results here:

https://docs.google.com/spreadsheets/d/1EKEdIoxxop3Wa8DUwiwn18WP2e7MN8n8padhqIbx068/edit#gid=250735907



A. segmented snatch deadlift – pause 2 sec 1″ off ground, below knee, mid-thigh – 5 sets of 2, rest 2mins btw sets small build per set.

 Focus on positioning, NOT load for this exercise. This is a snatch accessory lift to find the right positions of the lift. Can use a bit more than 1RM snatch but don't exceed it by more than 20% this week.

B. snatch pull x 1/hang snatch high pull x 1/hang power snatch x 1 – build to a max in this complex in 10 mins.  Do not exceed 10 minutes. 

C. emom – Power Clean TnG x 5 65% of arm  – 5min

+

3 sets 95% effort
Row 250m
10 burpee box jumps- step down
10 DB snatch 65/40# alt hands per rep
rest walk 4mins

Fitness version

A. as rx'd   or 5 sets of 6 back extensions. 

B. as rx'd.  use light weight.   OR 5 sets of 8-10 heavy KBS. 

C. Power Clean tech work for 8-10 mins.  Take from hang if just starting. 

+

3 sets 95% effort

Row 200m

8 burpee box jumps

8 DB snatch.   alt hand per rep.
rest/walk 4 mins between sets.