7.3.18 Tuesday

PERFORMANCE/FITNESS 
A. Snatch lift off + Snatch Grip Deadlift Prep
Snatch Grip SL RDL x 3/leg
Snatch Grip RDL x 3 reps
Snatch lift off w/ pause x 5 reps
Snatch Grip Deadlift @13X1 x 5 reps
B. Six Sets:
Snatch Lift off w/ pause above knee + Snatch Grip Deadlift @31X1 – 2+2x 3 sets, 1+1x 3 sets
Rest 90 – 120s btw sets
C.  Gymnastics Strength Work – Choose a Different Option or Tougher Progression this Cycle
Three Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options
  1. Strict Muscle up x 1 – 5 reps
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps
  3. Ring Pullup w/ pause highest point  x 2-10 reps
  4. Ring Row @3030 x 6-8 reps
Strict Pushing Options
  1. Strict HSPU  x 2-5 reps
  2. Dips x 2-5 reps
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold
D.  “OCF Tester #2” 
Complete as many around and reps as possible in 3 minutes
Deadlift x 5 reps
Burpees over Barbell Lateral x 5 reps
Rest 2 minutes
Complete as many around and reps as possible in 3 minutes
Deadlift x 3 reps
Burpees over Barbell Lateral x 3 reps
Rest 2 minutes
Complete as many around and reps as possible in 3 minutes
Burpees over Barbell Lateral
Amrap #1
Rx’d – 225/155#
Scaled – 135/95#
Amrap #2
Rx’d – 315/205#
Scaled – 185/135#
E. Decompression x 1-2/side

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