09.18.18

Warmup

Under a 7 min running clock
2 min of Run, Bike or Row
Then, 5 min AMRAP with an unloaded bar and/or PVC pipe
8 Snatch Grip Deadlift
8 Snatch High Pulls
8 Behind the Neck Snatch Grip Push Jerk
8 Overhead Squats

Mobility

Lying Chest Opener With Side Bow – 45 sec per side
Lax Ball/Rig Pole Trap and Neck Release – 45 sec per side
Banded Rhomboid Stretch – 45 sec per side

Skill

Review the following movements:
Snatch Grip Deadlift
Power Snatch
Overhead Squat
Full Snatch

Strength

Every 90 seconds for 15 min
P – Snatch Grip Deadlift + Full Snatch
Start around 60% and add 5-10 pounds each round until failure*
L – Snatch Grip Deadlift + Power Snatch + OH Squat
Start with a light load and add 5-10 pounds each round until failure*
F – Snatch Grip Deadlift + Power Snatch
Start with a light load and add 5-10 pounds each round until failure*
*not completing lift, not reaching full depth, catching weight with bent arms and pressing out, etc. all should be seen as a failed attempt. If these happen, back the weight down 10-20 pounds and work on achieving correct form

Metcon

10 min AMRAP
Carry 50ft down/50 ft back
7 Clusters (1 rep = squat clean into thruster)
Run 100m
P – Dball Bear Hug Carry AHAP, 135/95
L – Farmer Carry AHAP, 115/75
F – Farmer Carry at a moderate weight, 95/65

Cashout

Accumulate 3:00 min Plank Hold
Every time you break perform 20 Mountain Climbers/side
AND/OR
Apple Harvest Day 5k prep
P/L- run 1 mile, F – run 1200m