Wednesday 08192015

For those of you looking to compete specifically in strongman/Powerlifting or Olympic lifting, I’ll start posting to IronGrip Barbell and Irongrip Strength soon. I’ll keep you posted.

BB Gymnastics:
1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).

Strength:
1) Shoulder Press – Warm Up set, 5@75%, 3@85%, 1@95% or ME
2) 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee) – AHAP

Met-Con: (2 part)
A) 6 minute EMOM of:
3 Squat Clean
Choose a weight that will allow you to perform 3 touch and go cleans with excellent technique. Challenge yourself, but don’t make it too easy!!

– Rest 3 minutes then –

B) 6 Minute AMRAP of:
8 Chest to bar Pull-ups
6 Alternating Jumping Lunges
4 Squat snatches
Find a weight that you can do all snatches unbroken. It’s a sprint. Go fast!!

Pain WoD:
100 Burpees for time
*Every two minutes (beginning at 0:00): 3 Rope Climbs 15′

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