Wed 30JUL14

AM
Row 300m
1 TGU/arm @ 53#
Run 100m
30 sec ring FLR
rest walk 1 min
x 10

PM
A. Hang snatch – build to a heavy single
B. Emom 10 min – Hang snatch x 1 (85% of A)
C. Mid hang snatch high pull; 3,2,1,1; rest 2 min (3@85%, 2s@90%, 1s@95%)
+
for time:
50 double KB thruster (1.5pd/h)
– every break, 10 CTB chin ups unbroken

SCORE
A. 225
B. 190
C. 190, 200, 215, 215
+
4:45, Broke at 25 & 37 rep marks

GYMNASTICS
Flexibility
Box Shoulder Stretch 4×0:20

Static Shaping
3×0:30 On/0:30 Off Arch Hold on Stomach

Skills and Drills
3×6 Arch to Hollow Swing on Bar, Pause between each Rep

Conditioning
For 4:00, 0:20 Arch Rocks, 0:20 Rest

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