Competition (Wednesday, 09/28/16)
2017 OPEN PREP
A. Weightlifting Skill
Snatch Lift off + Snatch Deadlift + Power Snatch
*Building. Stay light. Focusing on technique. Lift off to just above the knee and then pause for a second. On DL, pull slowly and stop at the power position. Focus on feeling each position on the way to the top.
E2MOM x 5:
(P. Snatch + OHS) x 3
*Build in weight each set. NO MISSES.
4 Rounds Not for Time:
2 Deadlift (90% of 3RM)
6 Sumo Band Pull Through (Black/Green)
10 Feet Elevated Hip Extension
*Elevate feet on 20″ box for hip extensions.
D. Strength / Accessory
5 DB RDLS
8 Ring Rows
10 Straight Leg KB Deadbug (5/side)
*3sec down, 3sec up on all movements. Both feet on ground and hold a DB in each hand for RDLs. Elevate feet if possible on RR. Hold a single KB in both hands on deadbugs.