11213 – 111713

Long and Light

A1. Deadlift TnG Reps  – 5-4-3-2-1-1-1 *singles NOT above 90%; NO REST
A2. :30 on AD @90% ; rest 2:30
400m Run
30 cal Row
20 AD
10 Deadlifts (275/183)
rest 5 min x 4
C. EMOM x 14
Odd: Split Jerk x 2-3 reps – ascending in weight (speed and technique is the focus here)
Even: DB SA Row 8-10 reps each side

Weightlifting – work technique here, % based; SPEED
Added Mobility phase – 45 min

:30 on HARD
:30 on EASY 
x 14 on Rower
Light TGU Work 

A1. Snatch Grip Deadlift – 5RM TnG Reps – 10 min cap to obtain
A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible
B. EMOM x 10 min x 4 Muscle ups 
C.  5 rds
5 Hang SqT Snatch (135/93) *shooting for unbroken each time
10 Unbroken Wall Balls (30/20) 
500m Row *this row should be sustainable each time

Max out Snatch + Clean & Jerk 
% work ; coach directed 

A. Front Squat – Heavy Double
B. Push Press – build to heavy single
C. 90% of B for 1x AMRAP
D. 80% of B for 1x AMRAP
E. Southie Comp WOD
40 Power Clean (115/83)
30 Bar lateral burpees
20 Thrusters
10 Snatch’s
Aerobic Work of Choice
McCauley Seminar for those attending
(workout at lunch break)
TGU and Scap Work 


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