Wed – 10/02/2013

Hey everyone, when you bring your children, don’t forget to sign them in at on the sheet in the office, and remember they are your responsibility, make sure they stay safe! Thanks!

WOD

Extra 1) Snatch Off Blocks from Mid Thigh – Build up to a heavy single.
Rest as needed.

Extra 2) Chest to Bar Pullups – 3XME
Rest 60 seconds.

1) 10 min of Power Clean technique work at or below metcon weight.
This is an easy warmup. Keep it light and work on efficiency and fluid movement. 

2) “The Chief”
Five Rounds, each round is a 3 min AMRAP of:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Rest 60 seconds between rounds. Pick up where you left off. Looking for perfect squats and pushups throughout the entire effort. 

Competition Training

1) Tempo Front Squat + Front Squat X 8 sets
Rest 2-3 minutes. Three second descent to the bottom of the front squat, then pause for one FULL second (“one-one thousand”) and up as quickly as possible, then another front squat with no tempo restriction. Build to the heaviest load possible.

2) Three rounds for time of:
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups

Rest exactly 3 minutes, and then . . .

3) Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)

I highly recommend some hamstring/glute mobility following this session.

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