Warm Up: 6 Mins
400 M Run
10 Power Snatch
5 OHS
5 Sotts Press
10 Squat Snatch
50 Jump Ropes

Strength: 18 Mins
Snatch 10 Min EMOM
Min 1,2,3 = 2 Power Snatch, 1 Squat Snatch
Min 4,5,6,7 = 1 Power Snatch + 1 Squat Snatch
Min 8,9,10 = 1 Sq Snatch
*Build up to 85-90% 1 RM

Home WOD: 15 Mins
On the 5:00 for 3 Rounds
20 V-Ups
50 DU OR Toe Taps
20 DB Snatch (50/35)

Metcon: 15 Mins
On the 5:00 for 3 Rounds
20 TTB OR V-Ups
50 DU
20 DB Snatch (50/35)

Elite Competition Class

OPTIONAL ACTIVE RECOVERY

AMRAP 30
100m Dumbbell Farmers Carry (50’s/35’s)
10 Strict Toes To Bar
10 Dumbbell Box Step Overs (50’s/35’s)
50/35 Calorie Bike Erg

Performance Power Training

Thursday, August 20th, 2020

Pre-Flight: , some curls and a KB bonanza

Jet Fuel:
3x
:30 Wall throws https://youtu.be/VRRGIuxY_L4
:30 DB Overhead hold (2db’s)
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close grip Bench vs chains
Max 3
AMAP @80%
*Compare to max 5 July 16th
*Grip should not be so close that your hands interfere with your chest
*Chains = Dudes, 2 chainzzz, Ladies, 1 chain

GainCity:
-Superset 4x
12 DB Kickbacks (each)
Max reps bandy curls
-BB Upright Rows https://youtu.be/jELbn2bPuwk **Video shows DB’s, but use BB
3×12 AHAP
-Slingshot Pushups
3xMax Reps