Strength 10-01-2018
3 Position Snatch
Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00
– high hang + hang + below the knee.
Conditioning 10-01-2018
3 Rounds of:
10 Strict Pull-ups
20 Sumo Deadlift High Pull (24/16kg)
Run 400 Meters / Stairs / Row 500m
Rest 90s
- Score = total time including rest
- Scale pull-ups with self-assisted reps
- 20:00 Minute Cap
Extra Credit 10-01-2018
1a) Banded Hammer Curls: 3 x 12-15. No rest.
1b) 1 1/4 KB Tricep Extensions: 3 x 10-12. No rest.
1c) 1 Banded Alphabet on each side. Rest 60s.
Open Gym
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