03.10.2017

Warm up:

800m row
OR
800m run
OR
40cal bike

Mobility:

10:00 cap:
1. Bretzel  4:00
2.  Prone dowel passovers 3x 10

Strength:

2 rounds :
from hang, with dowel or empty bar :
6 Snatch shrugs
6 Snatch pulls
6 Behind the neck push pres
6 Snatch balance

[15:00 – 20:00] Snatch; build to heavy single : 4 – 3 – 3 – 2 – 2 – 1 – 1 ..

Conditioning:

“17.3”

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Masters 55+: Chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb. Women use 45-75-95-115-135-155 lb.

Scaled: (Ages 16-54) Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb