Position of Power

  • July 29, 2015
  • By :
Quigzzz
Quigzzz

Warm-up
Grab a barbell
3 Rounds of
5 muscle snatch from hang
5 OHS
5 sotts press
*add weight each round

Oly
EMOM10
2-Position Snatch
-High Hang (Hips)
-Low Hang (Right below knee)

Strength
Push-press
3-3-3-3

Gymnastics
Without coming down from the bar:
10 Butterfly Chest to Bar Pull-ups
4 Rounds- Rest as needed between sets

Games-wear a weight vest

**If you don’t have butterfly chest to bars, now is the time to work on them**

WOD
30-20-10
Box Jumps Overs
Kettlebell Swings (2,1.5)
Airdyne
Wallballs (30,20)

2 Comments

  • Sam Gifford

    07/30/2015 @ 3:45 pm

    Oly – 135, 135, 135, 135, 145, 145, 155, 155, 165, 175 (failed low hang)
    Strength – 255 X 3
    Gymnasty – butterfly practice
    WOD: 17:08 Rx

  • Mike Quigley

    07/29/2015 @ 1:59 pm

    Oly – 115×3, 125×3, 135×3, 145×1
    Strength – 185×3, 195×1.
    Gymnastics – butterfly ctb practice. Got 3 in a row for the first time
    WOD – 17:12 rx.

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