Can You Deal?!

Nov 4th, 2015

Category: Competitor

Can You Deal?!

marc jerk

Warm-up
15 Calories on Bike
30 Shoulder Taps – Freestanding if able
15 Calories on Bike
With empty barbell
10 Behind the neck push press in snatch grip
10 Overhead Squats w/ pause at bottom
5 Snatch – pause above the knee & at pockets
5 Snatch – no pause

Oly
Snatch
Spend 20 Minutes working up to a heavy double

Strength
1. Seated DB Strict Press
8-8-8- Should be challenging but not to failure
Pronanted Ring Row with elevated feet and hollow position
8-8-8

WOD
30 Handstand Push-ups
30 Calorie Assault Bike
30 Pistols
30 Calorie Assault Bike
30 Chest to Bar Pull-ups

Games- Strict

DISCUSSION 1 Comments

  1. goose 11/05/2015 at 2:44 am

    195 on the complex, will make up the strength tomorrow, 7:11 games on the WOD. hit a Wod with Tully earlier – 4 rounds of run 400m 4 muslce ups 40 dubs – 924ish