150803 – 2-A-Days

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Summer’s over.  It’s TIME Steers and Lady Blues.  3, 2, 1, GO!!!

Outlaw

BBG – this needs to be completed by 6:25.  Use BBG#1 as part of your warmup.  My estimation S&C will take 25-30min.

1) Snatch complex X3. 1x Hi-pull (from floor) + 1x Power snatch (from floor) + 1x Hang snatch (from power-position).  1st @60%, 2nd @70%, 3rd @80%.

2) Pause-snatch (from floor with full 3 sec hold @knee).  1×70%, 1x 80%, 1x @85%, 1x @80%.  There’s nothing like time under tension to develop hamstring strength.

Strength & Conditioning and CFV Monday WOD

For Time:
21-15-9 of
Back Squat (185/135)
KB Swings (70/53)
rest 5 min
12-9-6 reps of:
Front Squat (155/115)
C2B
rest 5 min
9-6-3 reps of:
OH Squat (135/95)
HSPU
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