Lauren laughing during the final WOD at "Survival of the Fittest" b/c she's killing it! Won her heat! Great Job Lauren!!

5 day/ week

Pull Ups strict- 5 x 5; rest 90 sec

+

5 sets

20 box jumps

20 push ups

3 day/week

Pullups- 3 x amrap; rest as needed

+

5 sets

30 sec push press

30 sec sumo dead lift high pull

30 sec rest

Performance

A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec

(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets

(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)

C. Snatch pull; 3 x 5 reps; rest 90 sec

(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)

D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

Double tomorrow for performance