Tue – 09/17/2013

WOD

Extra) Split Jerk – 12 min to work on footwork and overhead position. If perfect hit some heavy singles.

1)  Hang Snatch – 12 min to workup to a heavy TRIPLE
It says triple. If you get busted going for a 1RM, your Metcon will be 100 hand release burpees over 30″ box for time. With no time cap.

2) EMOM for 10 minutes (10 Rounds), complete:
3 Power Snatch (115/75)
6 Toes to Bar
21 Double Unders
Record total number of reps. A perfect score would be 300.

Competition Training

1) Jerk Technique – 12 minutes with a bar. ONLY a bar. 

2) Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

3) For 30 minutes, rotate through (10 rounds) the following three stations on the minute:
Minute 1 – 10/6 Strict Handstand Push-Ups
Minute 2 – 15/10 Stationary Dips
Minute 3 – 10 Butterfly Pull-Ups
If you want to be competitive at any level, you MUST master the butterfly.

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