Friday 8.9.17


Deficit Deadlift 5 sets of 6 reps @ 70-75% deadlift 1RM Rest 2 minutes between sets Every 1:45 seconds for 7 minutes (4 sets) 4 reps of elevator chin ups *pause halfway up, pause chin over bar, pause halfway down, pause at bottom **add weight if possible For time 50 cal row 50 box jump-overs @ 24/20" 50 dumbbell snatch @ 22.5/15kg 50 wall balls 50 lunges with plate overhead @ 20/15kg 50 wall balls 50 dumbbell snatch 50 box jump-overs 50 cal row *25 min time cap


Olympic Lifting

In 12 minutes build to a heavy single halting snatch grip deadlift *pause at mid-shin, below knee, above knee, mid-thigh

In 12 minutes build to a heavy double hang muscle snatch

In 12 minutes build to a heavy complex of 1 high hang snatch + 1 hang snatch + 1 snatch

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