August 9, 2017

A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into…

3 Rounds:
10 alternating Samson Stretches
10 AbMat Sit-Ups
10 Air Squats
10 Scap pull-ups
10 Hip Extensions

Followed by… EB Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats
Scoring: Not Scored

B. Deadlift 8-5-3-1-1-1-1-1
Within 20 minutes: Deadlift

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

Rest as needed

C. For Time: Power SnatchesFor Time:

1. 5 Power Snatches @ 95/65 lbs
2. 5 Power Snatches @ 95/65 lbs
3. 5 Power Snatches @ 95/65 lbs
4. 5 Power Snatches @ 95/65 lbs
5. 5 Power Snatches @ 95/65 lbs
6. 5 Power Snatches @ 95/65 lbs
7. 5 Power Snatches @ 95/65 lbs
8. 5 Power Snatches @ 95/65 lbs

Time Cap: 12 minutes
Coach's Notes:
Rest no longer than 30 seconds in between sets. Post final time including rest breaks. Focus on making the reps touch and go.​