13.1

So Tired from all the excitement this weekend. Very proud of the BHT crew that destroyed Fittest in OK. More fun posts to come on this past weekend and on a possible BHT Clinic this coming weeking. Too tired right now. If you competed at Fittest in OK, PLEASE take today and tomorrow off...So...Rest Monday. Active rest Tuesday. Click on the Block Snatch Pull link to watch Doug Chapman (Julie Foucher's coach) talk about the set up for snatching from blocks.

Oly Strength
1. Block snatch pull + snatch (mid-thigh) 3 x 2(1+1) @ 65%, 2 x 2(1+1) @ 70%
2. Block clean pull + clean (mid-thigh) 3 x 2(1+1) @ 65%, 2 x 2(1+1) @ 70%

3. 3 Clean deadlift to knee + 1 clean pull 3 x 1(3+1) @ 85%, 2 x 1(3+1) @ 90%

                    Block pulls should be from at or just above the knees

Squat Strength

 Front Squat 

           1. Warm Up 1 x 6 @ 60%, 1 x 6 @ 65% 

           2. Work Sets 2 x 6 @ 70%

WOD

Class WOD

Goat/Engine WOD

     Deconstructed Amanda

9 Muscle Ups/Jumping Muscle Ups

     rest 90 seconds

9 Squat Snatch (135#/95#)

     rest 90 seconds

7 Muscle Ups/Jumping Muscle Ups

     rest 60 seconds

7 Squat Snatch (135#/95#)

     rest 60 seconds

5 Muscle Ups/Jumping Muscle Ups

     rest 45 seconds

5 Squat Snatch (135/95)