5-20-19


“Be that person who can look at the bright side of a difficult situation and keep tough times in perspective. This doesn't mean to be unrealistic or naive, it means being able to stare adversity in the face and focusing on what you can control.”
-Justin Su’a

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Strength & Conditioning
Strength: Snatch Complex
Hang Power Snatch + Snatch Balance + Squat Snatch (full)
x 9 sets

Metcon: “Elmsy”
For Time

400 meter Run*

Then…
10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)

Then..
400 meter Run*

*Wear a Weight Vest on the Run (20/14 lb)


Team Training
A) Snatch Complex
Hang Power Snatch + Snatch Balance + Squat Snatch (full)
x 9 sets

B) Via CompTrain
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%

C) Metcon: “Elmsy”
For Time

400 meter Run*

Then…
10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)

Then..
400 meter Run*

*Wear a Weight Vest on the Run (20/14 lb)

D) 15min HS Walk Practice

Jami Mendoza