WOD: Tuesday 11/11/2015
Strict Press 2RM
In-between sets complete 10 Med ball Sit ups
then:
5 Rounds for Time:
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats
Use the same weight for all three movements (No more than 40kg/60kg).
Blue Lake Barbell
Tech:
Snatch: 2 @ 70%, 75%, 80%, 85%, if feeling good go to 90%
Then 1 @ 90% of above max, 1 @ 85% of above max
Strength / BB Cycling: Alternate between -
a) 5 x 3 Front Squat - heaviest possible
b) 4 x 5 Power Snatch Unbroken - heaviest possible
Finish cycle on 5th set of Front Squat
Accessory Strength: 4 x 5 Push Press - heaviest possible
In-between sets complete 10 Med ball Sit ups
then:
5 Rounds for Time:
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats
Use the same weight for all three movements (No more than 40kg/60kg).
Blue Lake Barbell
Tech:
Snatch: 2 @ 70%, 75%, 80%, 85%, if feeling good go to 90%
Then 1 @ 90% of above max, 1 @ 85% of above max
Strength / BB Cycling: Alternate between -
a) 5 x 3 Front Squat - heaviest possible
b) 4 x 5 Power Snatch Unbroken - heaviest possible
Finish cycle on 5th set of Front Squat
Accessory Strength: 4 x 5 Push Press - heaviest possible
If you can - try and make it to the 11am service in Mt Gambier to pay your respects for those that gave their lives so we can live in such an awesome country in peace.