Wed 06AUG14

AM
Row 5 min @Z1
+
Row 30 sec @90%
Rest walk 30 sec
x 30
– consistent RPMs, record
+
walk 10 min cool down

SCORE
kept under 1:40 sec/500m pace

PM
A. Hang snatch cluster; 1.1.1 x 3; rest 20 sec, rest 2 min (All sets +85%)
B. Mid hang snatch pull; 2,2,1,1; rest 2-3 min (2s@95%, 1s@100%)
C. Emom 10 min – Wtd chin up (wave load) x 1 (up first 5 min, then back down and build back up)
+
6 rounds for time:
2 clean (77%)
4 MUp
6 burpees
8 TTB

SCORE
A. 200, 210, 215(2)
B. 2’s @ 225, 1’s @ 235
C. 35, 44, 53, 70, 80, 53, 44, 53, 63, 70
+
14:14 (235 Squat Clean)

GYMNASTICS
Flexibility
Box Shoulder Stretch 4×0:20, work with arms shoulder width apart.

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

Skills and Drills
3×8 Arch to Hollow Med Ball Throws 16/20# 10′ from Wall

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