September 9, 2013

RICH LIFTING BIG WEIGHT

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STRENGTH:

Weighted Pull-Ups: Four Sets of 3 Reps

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WOD:

Three rounds for time:

21 Thrusters (95/65)

400m run

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Performance Supplemental Training:

Build to a Heavy Snatch, then:

EMOM 8 minutes

Snatch 2 Reps @ 80%

*Drop the bar between reps

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3RM back squat