07/29/14

A) Technique Tuesday!
-Halting deadlifts, cleans, and snatches
-Coach will tell you what you’re about to do (ex: power snatch) – you will get into the start position and the coach will call out each position for you to cycle to (below knee, above knee, hips, or finish) -Positions can be called in any order, going up and down, multiple times, before the rep is completed
-We’re working on position and perfection – stay light

B) 21-15-9 Complex
8 deadlifts, 155/115#
7 cleans
6 snatches
8 pull ups
7 chest to bar pull ups
6 bar muscle ups
6 deadlifts, 155/115#
5 cleans
4 snatches
6 pull ups
5 chest to bar pull ups
4 bar muscle ups
4 deadlifts, 155/115#
3 cleans
2 snatches
4 pull ups
3 chest to bar pull ups
2 bar muscle ups

-7 minute cap
-There will be a scaled option with similar movements
-There will be 2 heats – partner up with somebody – you will count and judge them, and they will count and judge you!

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Gymnasty
AMRAP 3: parallette shoot thrus
-rest 2-
AMRAP 3: 10 hollow rocks + 10 arch rocks




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