Competition (Wednesday, 09/07/16)
2017 OPEN PREP
A. Gymnastic Strength
30sec Handstand Shoulder Taps
*Back facing wall on shoulder taps. Keep feet together and body long. Keep legs straight and toes above hips on L-Hangs
B. Weightlifting Skill
10 Min EMOM
1 P. Snatch
*Build for first 5 min then maintain for last 5min. Try to use the same weight you finished with last week. . This should be moderate in weight. Around 70% of best PS/Sn These are NOT tap and go reps. Reset each rep.
*Same weight as Wednesday’s deadlifts from last week – Approx 80% of 1RM
Min 1: Air Bike (cal)
Min 2: Slam Ball (20, 15)
Min 3: DUs
Min 4: Walking Lunges
*70% ME. Goal is just constant movement.