We are half way through the Nutrition Challenge! Stay strong Hooligans. Here is a great recipe compliments of Mic Chehade of the 5:30 a.m group.

Warm Up:  5 Mins
2 Rounds:
10 Alternating DB Snatch
8 / arm single arm db press
8 Burpees to 6″ target pull up bar

Mobility: During Strength
Static OH Squats, Banded Squats

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
Or!!
10 Min of Snatch technique

Metcon:
10 Min AMRAP
2 Squat Snatch (155/110 ~75%) or 5 Squat Snatch (95/65 ~50%)
8 Burpees
15 DU / 45 singles / any combination to work in DU!

Elite Competition Class

*We are beginning on CompTrain Regionals programming from Monday 9/4/17 – we expect all athletes to be in at 8:00 to get warmed up and ready to begin Snatch work at 8:20 p.m – If you are following this program during hour long sessions make it a priority to get through 1,3,&5.*

1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1

2. Snatch Grip Deadlift
(90%/5)5
3 second pause in power position

3. Back Squat
(75%/5)5

4. Gymnastics Conditioning
3 sets:
In a 2:30 window, complete:
1:45 of “paced” Row (1250/875)
Max Muscle-ups in remaining 45 seconds

5. Conditioning 18 min cap
For Time:
30/21 Calorie Assault Bike / Row
30 Power Cleans (165/115)
30/21 Calorie Assault Bike / Row
25 Push Jerks (165/115)
30/21 Calorie Assault Bike / Row
20 Front Squats (165/115)
30/21 Calorie Assault Bike / Row
15 Clusters (165/115)