Friday, 120216

Competition:

am

A. SqT snatch wave. 3.2.1.3.2.1.3.2.1

First triple starts at around 70%

B. Split Jerk wave 3.2.1.3.2.1.1.1 . . . 

*goal today with Jerk is the heavy single 

C. Front SqT – climb to 2RM in approx 14 min 
pm

A. Running clock 

AMRAP 6

12 deadlifts 155/108

6 bar lateral burpees 

9 hang power cleans 

6 bar lateral burpees 

6 shoulder to oh

6 bar lateral burpees 
Rest 6 minutes
3 rds 

500m row 

40 double unders 

30 wall balls 

20 t2b

10 hang power snatch 115/83
B. Assistance Work

1. Db sa row 6-8 reps x 5 sets. Alternate straight through. One arm to next, not rest between sets , just back and forth 

2. Reverse Hyper 4 x 15 upwards of 30+%

3. Crossover symmetry

4. Additional scAp / positional work 

Performance:

A. Snatch wave

B. Jerk wave 

C. Running clock 

AMRAP 6
12 deadlifts 155/108
6 bar lateral burpees 
9 hang power cleans 
6 bar lateral burpees 
6 shoulder to oh
6 bar lateral burpees 

Rest 6 minutes

3 rds 

500m row 
40 double unders 
30 wall balls 
20 t2b
10 hang power snatch 115/83