Tue – 07/16/2013

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WOD

Extra) Snatch off High Blocks (Hips) – 6X3 Perfect Technique
Hold receiving pos for 5 sec following each lift, rest as needed.

Five rounds for reps of:
60 seconds Burpee Pull-Ups
*Pullup bar above standing reach. Scale with lower bar.
60 seconds Ring Dips
*If more than green band is needed, scale to HR Pushups.
60 seconds Over the Box Jumps (24/20)
60 seconds Rest

Competition Training

1) Three sets, not for time, of:
Muscle-Ups x 3 reps
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30 seconds (use plates)

2) Jerk Balance 3X3
Rest as needed

3) Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

4) Three rounds for reps of:
30 seconds of HSPU (regional standard)
30 seconds of Rest

Followed immediately by…

Three rounds for reps of:
30 seconds of Ring Dips
30 seconds of Rest

Followed immediately by…

Three rounds for reps of:
30 seconds of Push-Ups
30 seconds of Rest