Workout For Wed Aug 14, 2019

EMOM 6 min
odd: 12-15 Wallballs
Even: 10-15 calories on the Rower

+ Barbell Warm up 6 min + weight as you progress thru the rounds
10 Empty bar deadlifts
10 Empty bar hang power cleans
10 strict press front rack and behind the neck

Bullet proof shoulder
Wrist prep
Banded Front rack
Banded hamstring
Foam roll what ever needs

Not Scored

EMOM 8 min
3 - 5 Ring Muscle ups

Note: For those athletes that do not have ring muscle ups:
3 - 5 ring dips full
3 - 5 ring dip negatives
3 - 5 ring dips with a band

Total Time

5 Rounds for time
Open
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Shoulder to over head 155/105
Performance
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Shoulder to over head 135/95
Fitness
12 Deadlifts 95/65
9 Hang Power Cleans 95/65
6 Shoulder to over head 95/65


Note: Rest 1 min between rounds

Not Scored

LAX ball to anterior shoulders
LAX Ball to forearms
LAX Ball to scapulars 

Not Scored

Goal of today is to get more comfortable in the bottom position of a snatch/Overhead Squat


Work up to a heavy set of - Snatch Grip Push Press + Snatch Balance + Overhead squat
Then perform 3 sets of the same complex at 75-80% of your heaviest set

Followed by:

12 minute EMOM of: Snatch + Snatch with pause in the hole
 -These are FULL SQUAT snatches. The first rep is a normal squat snatch, the second one should have a 3-4 second pause in the bottom of the squat position.