3-30-2016

EaDO Elite Main

LIFT

Low Bar Back Squat


3 sets of 10 @70%

1 max effort set 

SKILL

3 Rounds for quality
20 GHDs
10 GHRs
20 Banded good mornings 

WOD

AMRAP 15
50 DUs
20 Pistol Squats
15 Push Jerks 155/105
10 Ring Muscle Ups

EaDo Elite Regional Prep 

LIFT

10 x 1 Split Jerk @85%-90%

5 x 1 High Hang Clean @85%

5 x 3 Deadlift shrugs @ 115% of 1 rm clean 

SKILL

A.
3 rounds for quality
60 foot unbroken handstand walk
15 pistol squats

B.
Accumulate 2:30 in L-Sits

C.
3 sets of 15 toes to bar for rep speed, focus on going as fast as possible for 15 reps rest as needed between sets

 

WOD

400m run
5 Hang Power Snatch @ 165/115
15 box jump overs 24/20
400m run
7 hang power snatch @165/115
15 box jump overs
400m run
9 hang power snatches@ 165/115
15 box jump overs
400m run
11 hang power snatch 165/115
15 box jump overs