Friday 23.07.2017


Scaled) 5 Rounds

10 Power Snatch

10 Box Jump Overs

Rx) "All Over"

5 Rounds

10 Power Snatches 95/65

10 Box Jump Overs 24/20

Comp) 1) 5x3 Tall Cleans

*first set is with empty barbell, only move up in weight if speed and technique are on

2) 10x1 Pausing Squat Clean

Start at 50% and build, dialing in the speed we worked on in part 1, aim to hit 70%

*2 pauses, for a full 2sec 3"off the floor and in the catch (bottom of the squat)

3) "All Over"

4) Body Amor

3 sets: 15 DB Push ups

:30 Barbell Overhead Hold

100m DM front rack carry

(On the OH Hold. push ribcage down, work to be so active here that we are working hard, even with an empty barbell)

Finish with 50 Band Pull apart


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