10/19/15

Warm up.
burgener warm up x 2 pvc
with barbell 1x

3x
10 broad jumps
15 kbs (light)
7 burpees

EMOM :30 seconds for 5 minutes
Halting Snatch Deadlift 80% of 1RM
(pause below/above knee and position one.
focus on hips and shoulders rising at the same time. NO STRIPPER DL)

EMOM7
Pocket Power Snatch + above the knee+ full snatch + OHS
stay between 60-70%

gymnastics
practice hollow rocks (6 min)
practice muscle up turn transitions.
Jeremy- practice strict MU from the ground.

Conditioning.
4 rounds
run 400m 20#
20 box jumps 24″
5 deadlifts 185#

Finisher
30 over head walking lunges
45# barbell

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One thought on “10/19/15

  1. Snatch deadlifts were a little challenging with pause and having to get ready again so quickly.. Weight at 170

    EMOM was really challenging, most challenging part was full snatch. Weight at 135 lbs

    Conditioning
    19:20 box jumps sucked the most, so hard I wanted to cry

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