150804: 2RM Hang CJ

Connectivity:

In Class, as a warm-up:

1) 4X:20/:20off Seated Pike Stretch with Flat back

2) 2X25’ Inch-worm with long 3 second count at top and bottom

After Class:

3) 2X:30 inverted hollow hold

4) 3X:40/:20off Arch hold,

BBG:

1) 15 minutes to a 2RM Hang Clean and Jerk (Jerk after every Clean)

Competition: 1X1@90, 95, 100

Strength:

2) FS: 1X5@60, 1X5@70, 1X5@75

Conditioning:

3) 12” AMRAP:

12 steps KB/DB Over-head Walking Lunge right arm
20 TTB
20 steps KB/DB OHWL left arm
20 Push-press (95/65)

150803: As Heavy as Possible

Connectivity:

1) Box Shoulder Stretch: 4X:20/:20off
2) 2X1:00 Chin/toes HS Hold
3) Spend 5-10 minutes on straight-arm hip taps with chin and toes on wall.

BBG:

1) 3RM Hang Snatch

Competition: 1X1@90, 95, 100

Strength:

2A) 4X3 Snatch High-pull
2B) 4X5 Bent-over row

Conditioning:

3) For reps:

EMOM for 10 minutes:

12 Burpees + ME Dubs

Notes: Score is total dubs