Thursday “Cure For The Itch” 6-16-2016

VOD

Since then we have a great high priest who has passed through the heavens, Jesus, the Son of God, let us hold fast our confession. For we do not have a high priest who is unable to sympathize with our weaknesses, but one who in every respect has been tempted as we are,yet without sin. Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.

Hebrews 4:14-16

 

Strength

1)Snatch-Grip DL:  rest 1min betw sets

3 at 90% of 1RM Snatch

3 at 95%

3 at 105%

 

2)High Hang Snatch: 10 reps, all at 80% + of 1RM Hang Snatch. (machine work speed under bar and turn over)

 

WOD

Machine

6RFT

10 DB Strict Press

10 KBS

100ft KB Farmer Carry (50 ft out, 50 ft back)

5 Chin-Ups or Ring Rows

10 Weighted Sit-Ups

 

RX/COMP

6RFT

5 HSPU

5 Clean and Jerk 105/155#

100ft DB Farmer Carry 50/70# (50 ft out, 50 ft back)

5 Chin-Ups

10 GHD Sit-Ups

 

 

Additional Work

Choose:

Option 1: Run Session

4 x 400m Run resting 1:2

Rest 2min

4 x 200m at high tempo resting 1:2

Rest 2min

1 x 800m at tempo

 

Option 2:  Bike Option

5 x 3-min ME for distance, rest 2min betw sets

Cool down with 3min easy pedaling