Monday April 17, 2017

Timmy
“People who try to get better usually do”
A. 5 x Clean Pull + 2 Cleans + Split Jerk @70-80%
B. 10 Minute Running Clock:
30 S2OH @ 155/105
*15 Sit Ups every time you break
AMRAP with Remaining Time:
3 T2B, 3 Cleans @ 155/105
6 T2B, 6 Cleans
9 T2B, 9 Cleans
12,12,15,15,18,18 etc
Festivus Peeps: Event 3
With a 7-minute running clock30 Shoulder-to-Overhead*
115/75 – 75/45*10 Air-squat penalty every time the bar is dropped

AMRAP with the remaining time of:
3 Toes-to-Bar / Knees-to-Chest
3 Deadlifts, 205/145 – 165/115
6 Toes-to-Bar / Knees-to-Chest
6 Deadlifts, 205/145 – 165/115
9 Toes-to-Bar / Knees-to-Chest
9 Deadlifts, 205/145 – 165/115 

Warlock Weightlifting:

Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)

1. 3-Position Snatch (floor, knee, mid-thigh) – RM; 95%, 90% (%of RM)
2. Snatch Pull on Riser – 105%x5, 110%x5, 115%x5
3. Back Squat – 70%x5, 80%x1, 72%x5, 82%x1, 74%x5, 84%x1
4. Back Squat Jump – 5×3@20% (% of back squat)