Thursday, June 26, 2014

I'm trying to set up an o'lifting session either Friday or Saturday for CJ to come to the box.  He's 4 weeks out from the Senior Nationals in Salt Lake City. This will be a great opportunity to train with a phenomenal athlete and have 3-time National Coach of the Year, Ray Jones check out your lifts.

Nathan hitting some Bar Muscle-ups!
Arm/Leg Swings
Run 250m
3 rounds of "Cindy"

4 rounds of:
Every 3:00 minutes run 400m and complete 1-3 rope climbs. 
Rx+ can do legless.
Scale run to 250m and/or do rope climb progressions.

Rest 5:00 (use this time to recover AND warm-up for your OHS and Snatches) then,
hit some shoulder dislocates and light OHS

2 RFT:
12 OHS 95/63#
12 Burpees
9 Power Snatches 95/63#
9 Burpees
6 Squat Snatches 95/63# (work from the Hang if you need to, instead of Power Snatching and OHS)
6 Burpees
Rx+= men 115-135# / women 73-93#

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