11/8/2016

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
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank

BUY IN

Snatch:

RX:
take 5 min to build to a medium weight then
every 2 mnutes for 4 rounds
3 reps - across

Comp:
4 sets x 3 reps 1 set x 2 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

try to hold onto the thrusters for all 10

WOD

amrap 8 minutes of:
10 Thrusters (75/45)
15 knees to midline
50 Double-Unders

free: wallballs/su
comp: ttb/95-65

CASH OUT

back rack barbell reverse lunges
4 sets x 12 reps (total)
across

MOBILITY

quads