Tuesday July 30th, 2013: "Open Gym" EMOM for 10 Minutes 1 Hang - TopicsExpress

Tuesday July 30th, 2013: "Open Gym" EMOM for 10 Minutes 1 Hang Snatch 135#/95# then 3 Rounds For Time: 2 Rope Climbs (sub 10 Strict Pullups) 4 Clean & Jerk (135#/95#) 6 Handstand Push-Ups "Competitors Programming" A. Every minute, on the minute, for 10 minutes: Hang Snatch x 1 rep *Sets 1-3 – 55-65% *Sets 4-6 – 65-75% *Sets 7-10 – 75-85% Keep the focus on good speed, footwork and perfect mechanics. B. Every minute, on the minute, for 10 minutes: Hang Clean + Jerk *Sets 1-3 – 55-65% *Sets 4-6 – 65-75% *Sets 7-10 – 75-85% C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-6 – 1 rep @ 90-95% Rest 3 minutes D. Three rounds for time of: 2 Rope Climbs (15′) 4 Clean & Jerk (225/155 lb) 6 Handstand Push-Ups to 6″/4″ Deficit (Scale this as needed. If you don’t have a 15′ rope, sub 4 muscle-ups.)

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