Tuesday 13/08/19 | Origin Series

13th August 2019

WARM UP

Snatch Warm Up:

3 Sets:

6 Snatch Grip Deadlifts
6 Muscle Snatch
6 Behind The Neck Push Press
6 OH Squats
6 Snatch Balance
6 Hang Power Snatch

A.

Snatch + OH Squat

4 x 2+2 @ 50%

Snatch DL + Hang Snatch

EMOM 10
- 1 + 1 @ 70%

B.

Deficit Snatch Grip Deadlifts

5 x 3 @ 90% 1RM Snatch
- Rest As Needed Between Sets

C.

For Time:

200m Run
21 Pull-ups
12 OH Squats @ 60kg/40kg
200m Run
15 C2B
9 OH Squats @ 60kg/40kg
200m Run
9 Bar Muscle Ups
6 OH Squats @ 60kg/40kg

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

13th August 2019

WARM UP

A.

B.

C.

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ACTIVE RECOVERY DAY

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