Tuesday 9/15/15

Cycle 1 Test Week Day 2

1. Warm-up

A. 3 rounds

12 Back Extensions

12 RKBS 53/35#

30 Double Unders

b.  Burgener Warm-up

2. Strength

a. Pause Low Hang Snatch 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%

b. Snatch 10×1 @75-85% of weight you worked up to from the low hang.

Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we’re ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.

3. Test WOD

AMRAP 6 minutes

6 OHS 135/95lbs

6 Strict HSPU

Cool Down:   Leg Swings,  Hip Opener on the wall, Piriformis stretch, Couch stretch, Foam roll/ lacrosse ball smash