Friday, 121914

Tasia 

am:

A. Snatch: High Hang 3RM (hip); build in 15 min 

B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)

C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 

pm: 

A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

pullups 

@ 20 min mark 

2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations 

Monday, 120114

Welcome Richard Bohlken to the Team  ; 16th Games Finisher in 2014

am:

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

B. AFAP 

120’ Front Rack Walking Lunge (30’ sections) 

30 strict pullups
185/123
165/113
155/103
^options

C. Back SqT 3x3@90% of 3RM

pm: CP (heavy pull)

A. 

20 Power Cleans (155/108)

10 bar facing burpees

15 SqT Cleans (205/133-143)

15 bar facing burpees

10 deadlifts (295/193)

20 bar facing burpees

B. DB SA Row 5-7 reps x 4-5 sets each arm 

C. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat

One Session:

A. Snatch Balance x 2 + OHS x 2

B. Back SqT

C. PM Session