Competition (Wednesday, 10/05/16)
2017 OPEN PREP
A. Weightlifting Skill
Slow Snatch Pull + Power Snatch
*Focus on a slow liftoff and 2nd pull, then a hard fast leg drive and shrug once you feel the power position. Keep bar against body and arms straight. Spend as much time at top of pull in shrug position as possible. Build in weight. Stay light and focus on form.
10 Min to Find Mod-Heavy Single
3×1 @ ~90% of that weight
2 Deadlift (100% of 3RM)
5 Partner Glute Ham Raise (3s ECC)
*Complete slow eccentric GHRs on GHD if completing alone.
6 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.