June 13th, 2017

TUESDAY 

Awesome job today guys! Really great to see all the 3 rep max backsquat PRs! Super proud of you all, keep working hard!

Fitness:

A1. Deadlift 4 x 4- Build
A2. Negative Dip or Negative Pushup 4 x 5-7 reps with 8-10 sec lowering, 5 sec hold at the top
**Hips should be higher in the starting/bottom postion of the Deadlift vs. where your hips would be in the start of the PC and Clean. Remember neutral spine and head…
Dips- Please use boxes
Pushups- please use paralletes
+
5 sets
14 Cals (AB Hard)
30-35 sec chin over the bar hold
8 KB/DB Snatch Per side
rest 90-120 sec

Competition:

SA OHS Technique work-10-15 mins w/ Eric
**I hope that eveyone read the blog from last week regarding SA OHS, if not you may want to go read it (6-7-17)
+
3 rounds for time
400m run
30 Alt’ing DB Snatch (15 per side)
40 DU

rest as needed

3 rounds for time
30 cal row
15 Burpees
12 T2b