8-17-16

Strength

Pause Snatch - at knee 3 sec 

work up to a HS

then 2 x 2 @ 80%

Close grip bench press

5-5-5-5-5

Rack pull @ knee

3 x 6 @ 5RM + 20lbs

S/S

Coach led - Kipping Pull up or Butterfly pull up progression

1)Lying on the ground - Hollow to Super man - 10 reps

2)Hollow to super man swing on pull up bar 2 x 5

3)Kipping - practice push away with Chin above bar / Butterfly practice pull through with Chin above bar

4) 2 x ME sets(Kipping and Butterfly) with 3min rest between

WOD: 4RFT

5 Deadlift 315/225

400m run 

15 Ring Dips