September 26th, 2017

Lift/Wod
A. This should take a total of 18min
E2M for 6min (3 sets)
3 Snatch Pull + 3 Power Snatch + 3 Snatch Push Press + 3 OHS
- Immediately into E2M for 6min (3 sets)
2 SP + 2 PS + 2 SPP + 2 OHS
- Immediately into E2M for 6min (3 sets)
1 SP + 1 PS + 1 SPP + 1 OHS
B. 6min AMRAP
6 Power Snatch @ your heaviest complex of 3's
6 OHS
**This is a workout that will sneak up on you if you go out too hard. Hold back a little at the beginning and try to go UB every round

Lift
Full Clean and Jerk
1. 75% X 3 Quick singles
2. 80% X 2 Touch and go
3. 85% X 2 Quick singles
4. 90% X 1
5. 92.5% X 1
6. 75% X 3 Touch and go
Between sets 6 Dumbell Push jerks @80/60#
**Goal is Consistency in mechanics and to maintain the hieght of your pull each time.
On the jerk focus on a smooth solid landing each rep with no movement. Focus on landing with a bent back knee. DB's should be done as 6 cycled reps each time

Skill
15 mins Handstand walk drill
**Start with a 1 second hold then a 10 ft walk, then go to 2 seconds 10 ft, 3 seconds and so on

Connor MartinComment