*Adjusted Regionals/Week of 5/13/13 Class Schedule Here

WOD:

1) 3-Position Snatch: 1-1-1-1-1

Warm-up as deemed fit, then work through 5 working sets of 3-Position Snatch. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets.

2) 3-Position Clean: 1-1-1-1-1

Warm-up as deemed fit, then work through 5 working sets of 3-Position Clean. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets.

3) 10 minute AMRAP:

10 Power Snatch 75/53

10 Hand Release Push-ups

Extra Work:

4) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Weight if able.

5) Muscle-up: 10 minutes EMOTM

Pick a rep count you can maintain for the entire 10 minutes.

6) Row: 4 x 500m

Rest 2 minutes between sets. Hold fastest consistent pace.

For results post weights of each set of Olympic Lifts along with Rounds and Reps and any scaling used for Met-con. If you did Extra Work post reps, weights, thoughts, etc.

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