1/25/17

Week 12 Day 3:

1)  Strength/Accessory

Not For Time:

A1) 20 Pistols alternating no tempo (10 per leg)

A2) 4x10 Drop snatch + Full OHS – snatch grip, feet start in pulling position, 100% drive down (no dip or drive), feet end in squatting position: use a lighter load, focus on SPEED under the bar and locking your shoulders out quickly.  **  add weight from last week

 **Complete B after finishing last set of above couplet

B) 1 set of 100 Back rack walking lunges 75/55

2)  Met-con

8 minute AMRAP

5 pullups

7 burpees

9 KBS 70/53

11 box jump

3) 5 minute cool down

4) Gymnastics

3X 1 min max effort rope climbs

3 minute rest between sets

5) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY.

Aether Built Oly Cycle

1) Snatch singles- @65%, @70%, 2@75%, 2@80%.  2 second pause in catches.

2) Front Squat- 1x2@80%, 2x2@85%, 1x2@87%, 1x2@90%, 1x2@88%.

2b) Seated Box Jump- 61. High as poss.

3) Snatch High Pulls- Build up to a heavy double 3x2 dropsets at -10%. 

4) Belly supported db rows-  4x6.