Open Gym, 8/15 to 8/21
August 14, 2015
Sunday, 8/16
August 15, 2015

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Warm-Up
2 Rounds of
10 X-Chest Swings
10 Spider Lunge w/ Reach
10 Arm Circles

then,

2 Rounds of
10 PVC OHS
5 PVC Dislocate
10 Lunge & Lean w/ PVC

Strength – Snatch Complex (30min)
Prep:
3 rds of
1 Pause Extension
4 Hang High Pull
1 Hang Power Snatch
4 OHS (/or/ scale up to Snatch Balance)
– work towards 60% of max Snatch

Work:
6 sets, up to 75% of max snatch, of

3 Power Snatch + 2 OHS (/or/ scale up to Snatch Balance) + 1 Hang Squat Snatch

– hands should remain on the bar for all 6 reps
– do not load beyond 75% (do not work to failure)
– if max effort snatch is unknown, work up to following option: M@ 75-105lbs; W@45-68lbs

Partner Met-Con
10min AMRAP of:

150m Run*
Max rep OHS (95/75; 63/50)

– complete max rep OHS in the time it takes partner to run 150m route
* 150m = @ 14th St: alley to S St & back // @ H St: sidewalk to 13th & back

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