Posterior Chain: ACTIVATED

Jan 13th, 2016

Category: Competitor

Posterior Chain: ACTIVATED

Julie

Julie

Warm-up
With Barbell + Light Weight
10 Muscle Snatch
10 Power Snatch
10 Drop Snatch Balance
10 OHS

Mobilize Upperback + Chest While Warming Up Pull Ups

Oly
EMOM10
1 Snatch 80-85%

Strength
Romanian Deadlift
5-5-5-5 @90% of Max Clean using the hook grip

WOD
15 Chest to Bar Pull-ups
10 Burpee Box Jumps
10 Overhead Squats (115,80)
15 Chest to Bar Pull-ups
10 Burpee Box Jumps
10 Overhead Squats (135,95)
15 Chest to Bar Pull-ups
10 Burpee Box Jumps
10 Overhead Squats (155,105)
15 Chest to Bar Pull-ups
10 Burpee Box Jumps
10 Overhead Squats (175,115)

Add weight to the bar each time. Good to practice switching out weights fast!

Open-(95,65/115,80/135,95/155,105)