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