Friday 9/6/13

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump- 20 inch box

A. Snatch Balance – 1,1,1,1,1; rest 2-3 min
B. OHS @ 2010; 15,15,15; rest 3 min
C. AMRAP CTB strict pull-ups in 7 min
D. Plate OH walking lunges – 20 continuous steps; rest 1 min x 3

– build in effort per set for Sn Bal
– slight increase in loads per set for OHS is goal, stick to tempo!
– chest must touch WITHOUT kip for reps to count – grip as needed
– full ext at top on lunges, add speed if weight too light – prefer only one plate used for safety

Run 15 min @ Z1
Run 4 hills @ 80-90% effort for 30-45 sec
light run down
Run 10 min @ Z1

A. Snatch – build to a heavy-ish single with perfect form
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
FS – 165#
CTB pull-ups
pHSPU – 10″ deficit

– knee drive and good turnover for hill work in AM, keep cadence high for easy runs
– if feeling it go for it on Snatch, if not, work intensity and form tight
– FS from ground on circuit, record time
– kip allowed for pHSPU


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