Saturday, March 22, 2014

Complete 14.4
Strategy:



After 14.4 rest ~30mins-1hr and complete:

Oly:
1) Snatch - 60% x 2, 70% x 2, 80% x 2, Heavy single
2) C&J - 60% x 2+1, 70% x 2+1, 80% x 2+1, Heavy single

Every 90s for 9 minutes (6 rounds):
a) Back Squat 5reps @ 75%
b) Straight-Leg Deadlift 5 reps slow/for form, not super heavy.

***If done yesterday, complete Skulls***

Skulls:
Oly --
1) 3-Position Snatch - 60%, 65%, 70%, 75% x 3 sets
2a) Snatch Pull - 100% x 3r x 5s
2b) Push Press - +10lbs from last week for 5 x 5

EMOM12:
1)  AirDyne 6cals
2) Max UB Strict L-Pull-Ups
3) Deadlift 315 x 10, 8, 6, 6 Reps TnG

Rest exactly 12min then complete:

MetCon:
50 Bar-facing burpee Buy-In
then...(with a partner complete):
30 Alternating Squat Cleans @ 185
20 Alternating C&J @ 185
10 Alternating Snatches @ 185
then....
50 Bar facing burpee Cash-Out
**Must wait on partner to finish buy-in burpees to begin barbell work, 1 barbell per team**