8.4

Oly strength (10 minutes)

 10 minutes of Alternating Half Minute Tabata 

1. 1 Power Snatch at 75% Max Snatch (or 175#/115# whichever is heavier and/or feasible)
2. Battling rope

         I realize this may be confusing. I will describe the first minute. 

        Every minute after will be exactly the same.

        When the clock starts, you have 20 seconds to complete one Power Snatch. 

        Rest 10 seconds

        At 30 seconds, start Battling ropes. Battle the rope for 20 seconds. 

        Rest 10 seconds
        Repeat x 4

        Focus on your Snatch form. Keep the bar close. Don't pull with your arms (don't bend early).

        Your arms/shoulders will fatigue, FOCUS ON FORM.

Strength  (40 minutes)

Bench Press           2 min rest

2 x 5 @ 65%, 1 x 3 @ 75%, 7 x 2 @ 90%

Back Squat            90 sec rest
2 x 5 @ 65%, 3 x 5 @ 70%

Front Squat            90 sec rest
4 x 5 @ 60%

WOD
Class WOD

Extras (10 minutes)
Drew
1A. 3 x ME Kipping Deficit HSPU 60 sec rest
1B. 3 x 5 Hammer ring push up complex 90 sec rest

Muscle up practice
1A. Jumping Muscle ups 3 x 4
1B. Dips with 2 second pause in bottom 3 x 5
1C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3