WOD:
#jelly belly
2rds for time:
20 Overhead Squats (95/65lbs)
20 Toes To Bar
10 Hang Power Snatch
10 Chest To Bar Pullups
STRENGTH:
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat
MID LINE ACCESSORY CASHOUT:
40 Hollow Rocks
20 Weighted Good Mornings (Plate or BB)
30 Hollow Rocks
15 Weighted Good Mornings
COMPETITORS:
SESSION 1
Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat
NOTE: Remember that there is a difference between “Heavy” and”Max”. Max is everything you have – if it’s ugly, it’s ok. Heavy means that it is the highest load we can get without loosing technique or positions. In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load. I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.
WOD
2 Rounds for time of:
30 Overhead Squats, 135/95
30 TTB
10 Squat Snatch, 135/95
10 Bar MU
Strength Accessory
3×5 Back Rack Bulgarian Split Squats
Gymnastics Pulling
5 Giant Sets of:
3 L-Sit Strict Pull ups
2 Strict Ring Muscle ups
1 Weighted Strict Pull up
rest 2 mins between rounds
Midline Conditioning
For time:
50 GHDSU
75 Hip Extensions
25 GHDSU
50 Hip Extensions