20171016

20171016:

Snatch: 12:00 EMOM (3 rounds)
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest

Then,

“Task Priority Fight Gone Bad”
3 Rounds, resting 1:00 between:
25 Wallballs (20/14)
25 Sumo Deadlift High Pulls (75/55)
25 Box Jumps (20)
25 Push Press (75/55)
25 Calorie Row

20:00 Time Cap. Scale to 15 or 20 reps each movement to try to complete all the work under the time cap.

Comp:
1. Overhead Squat + Snatch Balance
Build to a Moderate Complex:
1 Overhead Squat + 2 Snatch Balances
*Technique is more important than loading. This is a primer for the following work.

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 105%
2 Second pause just below knee

4. Back Squat
2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats

5. Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

6. Conditioning
“Task Priority Fight Gone Bad”
3 Rounds, resting 1:00 between:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (20)
30 Push Press (75/55)
30 Calorie Row

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