Wednesday, June 7th


Performance is in red, Competition is in blue, Links are in green

A) Four sets of:
Hang Snatch x 3 reps
rest 90 seconds 
Dumbbell three point row x 6-8 reps 
Rest 90 seconds
L-Sit x 25-45 seconds (accumulated)
Rest 90 seconds

(Snatch Snatch if you can or Power Snatch if your limited by mobility. L Sit on stationary bars or paralletts)

B) On the minute, for 14 minutes:
Odd: 4-7 Perfect Push-ups
Even: 4-7 Pull-ups

A) Every 90 seconds, for 10 sets:
Snatch High Pull + Snatch from 1″ off the floor + Overhead Squat

Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember the arms perform their job after the legs have accelerated the bar upward. The goal is not to have to move your feet to adjust for the Overhead Squat.

B) On the minute, for 14 minutes:
Odd: 4-7 Handstand push-ups
Even: 4-7 Pull-ups

(Go chest to bar on the pullup if you can. 1-2 abmats is ok for hspu. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531