11/1/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Snatch Pull:

RX:
or snatch grip RDL
5 sets x 5 reps
ascending

Comp:
5 sets x 5,4,3,2,2 reps
set 1: 90% set 2: 95% set 3-5: 100%

SKILL

scale to finish under the time cap

WOD

Three rounds for time of:
10 snatches 75/45
20 box jumps 24/20

...rest 3 minutes...

Three rounds for time: 
15 thrusters 75/45
20 knees to midline/elbows

comp: 95/65; TTB
free: alt KB snatch 35/18; wall balls; sit ups

TIME CAP - 17 minutes - total working time

CASH OUT

strict pull ups
3 x 6-10 reps

MOBILITY

lats