Wednesday 1.13.15
GPP
A. 20 minutes to practice snatch and OHS
B. 10 min AMRAP of:
2 OHS (95/65#) (comp: 135/95#)
10 ab mat sit ups
4 OHS
10 ab mat sit ups
6 OHS
10 ab mat sit ups
.....continue to increase OHS by 2 reps after each set of sit-ups
COMPETITION EXTRA WORK
(pre GPP)
A. EMOM for 12 minutes:
min 1 - legless rope climb + rope climb
min 2 - HS walk max distance 30 seconds or shoulder taps ME for 30 seconds
B. 15-20 minutes to establish today's 1RM split jerk (use jerk blocks)
(post GPP)
C. 5 min AMRAP of: double unders
Every time you break, perform 3 muscle ups or 5 ring rows + 5 push ups before continuing with double unders