Thursday

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
Overemphasize volume on all the movements of the open. 

Repeat an open workout 1x week for the first 4 or 5 weeks

Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 

Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
7 Sit Ups

10 Air Squats

BUY IN

RX : 

EMOTM 8 minutes

min 1: 5 power snatch 75/45

min 2: 6-8 burpees over the bar

Comp:

Start at 50% and increase if possible

SKILL

try to get TTB/K2M unbroken, pace the snatches

WOD

10-9-8-7-6-5-4-3-2-1

Knees to midline

1-2-3-4-5-6-7-8-9-10 

Snatch 95/65

free: V-ups; American KBS 35/18

comp: TTB; Squat snatch 135/95

*20 min time cap*

CASH OUT

Run 335m/row 400m x 3

Rest: 45 seconds

MOBILITY

Rotator Cuff