Saturday

Our Friends at Granite State!

A. Muscle Snatch + Hang Power Snatch; build to max in complex

B. Power Clean; climb to heavy single in 15 min or so. . .footwork is focus here. Nothing crazy wide, keep this clean 

C. amrap 20 - 11.5 Opens WOD

5 power cleans 145/100

10 t2b

15 wall balls (20/14) to 10'

D. 10 min on rower at 60% recovery 

E. Assistance / BB Work - Per athlete ; weakness from static strength stand point

F. Weighted Core Work 

Monday, 022414

am:

A. :30 on HARD :30 on EASY x 15 min on Rower
rest 5-10
C. Back Squat 3x5@75%
D. Recovery 

pm:
A. Hang Clean + TnG Clean - build to heavy single
B. 
21 C2b pull ups
9 thrusters @ 105/73
15 C2B pull ups
15 thrusters @ 105/73
9 C2B pull ups
21 thrusters @ 105/73

Friday, 013114

Noelle with the Stars

A. 13.1

B. Front SqT - 3.3.3; rest :20, rest 3 - build to max 

C. HS Hold on wall a stability focus - :20 holds x 5-8. Rest accordingly 

D. DB SA Row 10 reps each side x 4 

E. Band Scap Work