Monday 08-28-17 S

Sunday, August 27, 2017

Warm Up: 

Foam Roll- lats and quads  


800 M Run @ 10 min mile pace 


Put on oly shoes if you have them 


3 Rounds of: 

10 PVC OH Squats 

5 Hang & Shrugs 

5 Strict Hanging Knee Raises 

5 Down Up/Dogs 


Empty BB Skill Work/Movement Prep: 

BB Pause OH Squats- 1 sec at bottom X 5 reps

BB 3 Position SS- hh, hang, below knees X 2 sets   

Progressive Kips- ease in your shoulders X 10 

Jumping CTB- watch video - as scaling option  

Strict CTBs- watch video - as advanced option 

Kipping Toes to Bar- just to feel things out 



Strength & Gymnastics:
10 Min EMOM of: 

Min 1: 12 Pause OH Squats @ 75/55-95/65 

- pause at the bottom for 1 sec, same as last week  
Min 2: 9 UB Toes to Bar 

- last week most people got stuck at 9s, so try your best   
For Time: 
20 Squat Snatch @ 135/95- as buy in 

20 Kipping CTB Pull Ups or Jumping CTBs  
20 HR Push Ups 
20 Wall Balls 20/14  

15 CTB Pull Ups 
15 HR Push Ups 
15 Wall Balls 20/14 

10 CTB Pull Ups 
10 HR Push Ups 
10 Wall Balls 20/14 

5 CTB Pull Ups 
5 HR Push Ups 
5 Wall Balls 20/14 

250/200 Meter Row @ hard effort- as buy out 


Score: Time stops after the row is complete. 


If you struggle with coordinating Squat Snatches, feel free to work from the Hang position. Your other option is to Power Snatch into an Overhead Squat. Now if it's a strength and/or mobility issue, then switch this to a Thruster instead at the same weight which will offer you variance. 

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