21 Dec 2016

Warm Up: Lower body lift prep, Squat therapy or Front squat skill transfers, Hip mobility, ankle mobility

REVIEW:  Front squat/back squat

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Skill:   Barbell grip test
Contest time, who is the champ?!  Two barbells will be loaded (220 mens/185 ladies each barbell). Each athlete will deadlift the bars from the end facing their competitor (farmer walk style but from the ends of the bar on the outside facing each other).  Winner is the one who can hold on the longest without dropping their end.

REVIEW:  SNATCH

WORK:

5 rounds for time of:

15 Power Snatches, 95/65 lbs

Row, 500 m

Rx2:  3 Rounds

Rx3:  5 rounds

15 alternating dumbbell hang power snatch any load

SILVERS:

Same lift

Same skill with appropriate weight

Same workout Rx3 standards (single arm alternating dumbbell hang power snatches)