11/21/2016

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

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35

10 Air Squats

BUY IN

Free:
If able, Free does as Rx's
if scaled, Free does five sets of 5-10 ring rows
goal is 5x harder reps, not 10x easier reps

RX:
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

Comp:
Strict MU
work to get one or complete a max of 7

SKILL

break up the BB movements into small sets

WOD

8 min AMRAP
20 Power Snatches 75/45
20 Push Presses 75/45
20 Box Jumps (24″/20″)

free: kb c&j 10 each arm/hrpu/step ups (total)
comp: 95/65

CASH OUT

Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

MOBILITY

RC in sleeper