2/7/17

AM
30-40 minute "Open" Style Warmup
- 10 minute Aerobic
- 10 minute Dynamic Mobility
- 15-20 minute movement specific (work on some heavy Clean & Jerks during warmup)
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Open Workout 15.1 & 15.1A
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
6+2, 180# I was moving super slow on first part.
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Cooldown   Done.

PM
A. Behind the Neck Snatch Grip Push Jerk Cluster 1.1.1 x 5 rest :15, rest 2 minutes (drop each rep on blocks)
115#, 135, 155, 165, 180
B. EMOM x 10 - 1 Snatch Balance @ 80% focus on SPEED and agrressive lockout (2-3 second pause in bottom)
135#
C. EMOM x 10 - 1 Snatch @ 110-120#
All 120, no fails.

D. Snatch Grip Deadlift x 3 reps @ 170# (no TNG) rest 2 minutes x 4 sets. Done.
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3 sets:
30 Second Hollow Hold rest 1:30
10 GH Raise rest 1:30
20 Reverse Hyper rest 1:30
Done