August 13, 2017

A. Warm Up
400 meter run followed by mobility,

60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

BB Warm up with EB:
8 reps of each
Snatch Grip Dead lift
Front Squat
Strict Press and Stretch 
Bradford Press
Back Squat 
Good Morning

3 x 5 Sotts Press
3 x 5 OH Squat
3 x 5 Snatch balance

Scoring: Not Scored

B. Snatch Balance 5-3-2-1-1-1-1-1
Within 20 minutes: Snatch Balance

1. Set 1 – 5 reps @ 30-50 lbs
2. Set 2 – 3 reps @ 60 lbs
3. Set 3 – 2 reps @ 70 lbs
4. Set 4 – 1 rep @ 80 lbs
5. Set 5 – 1 rep @ 90 lbs
6. Set 6 – 1 rep @ 95+ lbs
7. Set 7 – 1 rep @ 100+ lbs
8. Set 8 – 1 rep @ 100+ lbs

Rest as needed
rest 5 minutes before warming up and preparing for part C

C. 15 minute EMOM of Box Jumps, Alternating Turkish Get-Ups, Toes to Bars, and more
Every 1 minute for 15 minutes (3 rounds):
Minute 1
15 Box Jumps 24/20 inches
Minute 2
4-6 Alternating Turkish Get-Ups @ 20/12 kg
Minute 3
12 Toes to Bars
Minute 4
20 Russian Kettlebell Swings @ 32/24 kg
Minute 5
​12/10 Calories of Assault Bike