Sat – 06/08/2013

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Michael Lozano – 190lb Snatch at 135lb Bodyweight

Saturday:
Open Gym 8:30AM
WOD 9:30AM

WOD

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 20 minutes of:
5 Push-ups
10 Kettlebell Swings
15 Squats
200 Meter Run

Competition Training

Lets try to get everyone together for this at 8:30am so we can coach you and see how everyone is doing.

1) Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling regional standards)
High Hang Snatch x 4-6 reps
(light/medium)
If you don’t have MU, practice with jumping MU or banded MU

2) For time:
10 Deadlifts (275/165 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots

20 min time cap.

-Rest at least 10 min between #2 and #3-

3) Three rounds for time of:
20 GHD Sit-Ups
50 Double-Unders