Thursday, August 9, 2018

STRENGTH/SKILL

A. Snatch Complex - SE+BTNPS+PS
5 Rounds
One set every 2 min for 10 min

2 Snatch Extension + 2 Below Knee PSn + 
reset + 2 Power Snatch

F: w/BB: 5x Hang Extension + 5x Hang Power Snatch
or w/1DB each arm 3+3

P/S: As rx; build weight

B. Snatch High Pull
3 Rounds
- one set every 2 min for 6 min
reset each rep; no dropping from top; 3 sets

F: 1DB Hang High Pull x5 each arm for technique

P: 5 reps for technique @70-75% of 1RM

S: 3 reps; 80-85% of 1RM

WOD

"Slow Roll"

10 min for max reps
 
2 min Double Unders
2 min Power Clean
90 sec Double Unders
90 sec Push Jerk
60 sec Double Unders
60 sec Power Clean
30 sec Double Unders
30 sec Push Jerk

F: 2DB Hang Power Clean + Push Press

P: 115/75-135/95#

S: 165/110#

*Separate scores for Double Unders/ PC + PJ [1 score for dubs & 1 score for PC +PJ]*
**Enter scores in AMRAP as Double Unders = Rounds, PC+PJ = Reps**