COMPETITION (Friday, 11/18/16)

 In Competition

2017 OPEN PREP

A. 2 Rounds
30 sec Foam Roll Lats / side
5 Supine Weighted Shoulder Flexion
20 Marches with Bar OH

B. Snatch Bar Warm Up x 2
Snatch Positions x 3-5

Bar Warm Up
3 Snatch RDL
3 Jump, hip
3 Snatch H. Pull, hip
3 Muscle Snatch, hip
3 OHS

C. 5 Min EMOM:
1 Snatch
*80% 1RM

D. “Nancy”
5 rounds
400 m run
15 OHS (95/65)

E. 3 Rounds NFT
16 Back Rack Lunges
10 Seated DB press
6 Glute Ham Raise

 

Recent Posts
  • Matt McDonald

    Class only today.
    Worked the snatch EMOM at 165lb. Felt crisp and fast turnover.

    Nancy sucked. 18:02 but unbroken ohs

  • Sarah Schulz King

    A. done
    B. done
    C. 115 x 7 (did 2 extra bc it felt good)
    D. 14:53- 1:52 PR!!! unbroken OHS
    E. done: 65# lunges, 20# DBs for strict press