Tuesday, 080916

​​
#335 
Competition:

am:

A. Hang Snatch – 3RM from the knee + 2×3@90%

B. Snatch Deadlift – 5RM + 1×5@90%

C. Bent over barbell Row – 5RM + 2×5@90%

D. Weighted Pullup – 5RM + 2×5 @85% + 2 x max strict bodyweight sets; resting 2 min between 
pm:

*building **week 2; resort back to other phase of Emom next week. 

A. EMOM x 33

Minute 1: 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM

Minute 2&3 complete;  25 double unders + 12 russian KB swings (same as last time) + 18 wall balls 

B. EMOM x 12 ; 1 weighted legless rope climb each minute *and slightly heavier than last week

C. 2 rounds of assistance work to finish off the day 

1 min of rowing @50-60% flush

:30 of banded snap squeezes ; slow and focused

:30 single leg body weight steps ups 

:30 of banded good mornings 

:30 banded tricep extensions 

1 min of rowing @50-60%

1 min @80% on bike 

x 2; second round, bike is at 50-60%
Gymnastics Add on:

A. Strict Muscle Ups 7 x 2 afap , into, 5 x 4 kipping afap, into 35 strict ring dips 

*gymnastics studs, throw a light vest on 

Performance:

A. Hang Snatch – 3RM from the knee + 2×3@90%

B. Snatch Deadlift – 5RM + 1×5@90%
C. EMOM x 33

Minute 1: 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM
Minute 2&3 complete; 25 double unders + 12 russian KB swings (same as last time) + 18 wall balls