Saturday,082617

5 inch worms

10 knee pulls to chest

10 heels pulls to butt

5 Kang squat **no BB, just body

#

3 Rounds

200m row

8 BB DLs

8 air squats

8 BB push press

8 hanging cap squeezes

+

2 Rounds

5 muscle snatches **starting mid shin every rep

5 strict pull-ups

#

Praying stretch :30 stretch/:05 rest x2 **can use a bench or box

**https://www.youtube.com/watch?v=aj6DczJTotU

1-2 mins of foam rolling/stretch upper thoracic

:30 sec pigeon stretch **each

Lying hip rotation :20 sec stretch **each

**https://www.youtube.com/watch?v=jHGLRV7XxHY

#

3 positional snatch grip DLs w/pauses of :03 sec @each position

Every :90 sec x8 sets @100-105% of 1RM snatch

**maintain proper back positioning

**Break the floor “pause”; below the one “pause”; above the knee “pause”, stand tall to finish the rep. Holding each position for 3 seconds

#

Opt. 1

EMOM x9

6-10 C2B kipping

**building off prior weeks

**If just joining stick to one number from start to finish

–

Opt. 2

EMOM x5

3-4 C2B kipping

+

EMOM x4

6-10 kipping pull-ups

**building off prior weeks

**If just joining stick to one number from start to finish

–

Opt. 3

EMOM x9

5-7 strict pull-ups **band if needed

**building off prior weeks

**If just joining stick to one number from start to finish

#

For Time 18 min cap

1k row

27 thrusters @95/63

750m row

21 thruster

500m row

15 thruster

250m row

–

50-59: @75/53

–

60+: BB @75/53 or DB thrusters @35/20 **athletes choice

#

1. Pull-up holds w/pronated grip :10-:15 sec hold+5 sec count eccentrically 4 sets; :60-:90 rest between

2. Accumulate 3 mins in a KB front rack squat hold **challenging KBs but still maintain proper body positioning both upper and lower body

3. Seated single arm OH press w/pause @top: 3 sets x10-12 reps **each **challenging sets