10.24.15

Warm up) run 1 mile x 3 w/5 minute rest

A)

2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*For portion 1, perform 2 snatch halting deadlifts at the knee with a 3 second pause. On the third rep, from the floor, perform a snatch pull. Think about form before weight on these…knees back, shift your weight back, sweep the bar back in, and keep your back angle the same. Even though a 3 RM is RX’d, it should not go over 120% of your 1RM snatch.

C) 50 hang power snatch 115/75+200 m front rack carry. 

10 burpee penalty for every drop.

Friday, October 23rd, 2015 at 11:45 pm / Competitive