Tuesday, December 16th


Mallory Long hitting a 230 lb Back Squat for a 10 lb PR

Performance is in red, Competition is in blue, Accessory Work is in orange

Strength: A) Every 3 minutes, for 9 minutes (3 sets): Snatch-grip deadlift ×8 reps 

B) Every 2 minutes, for 8 minutes (4 sets): Supine ring rows × 8-12 reps – set rings between hip- and sternum-height, put feet on 20″ box

C) Every minute, on the minute, for 6 minutes – 30 seconds of Double Unders

WOD: 4 rounds for time:
-500m Row
-8 Dumbbell Hang Snatches each arm  40/25# Alternating arms
-8 Burpees to 6″ target above reach

Strength: A) Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
and then..

B) Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%

C) Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Base percentages off of best successful lift on October 27, 2014.
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531