Wednesday 6.26.13


Coaches Choice 5min time limit
Please arrive early if you need extra warm-up/mobility time.
1) 15min to establish a 1RM Snatch
2) 15min to establish a 1RM Back Squat
No more then 3 heavy attempts.
Work within your skill set for the Snatch
You must have 2 spotters for heavy attempts on Back Squat, see video below.
The clock will be running for these lifts and strict adherence to the time will be implemented by the coaching staff.
Use as many warm-up/acclimation sets as needed. If you have been consistent over the past couple of weeks you should have a number in mind you want to shoot for. 
Example: If you did 225# for you 3×80% on Dead Lift, 300# might be a little aggressive. But 245# would be great for an opener.
Our rule for this week will be 3 and out. You get 3 heavy attempts. If you fail three times, move on from the lift. Similarly if you hit a max then decide to go up and fail at it twice, thats you 3 and out……Know when to walk away form the bar.
5 Rounds
400m Run
15 Overhead Squats, 95#(65#)
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