4-30-2016

EaDo Elite Main

Lift:

3 x 8 bench press @65-70% of 1 rm

then 1 max set @ 135/95

1 max set @ empty bar

Skill:

4 sets of
4 front squats @80% with 2 second pause in the bottom
10 banded pull throughs

WOD:

For time complete:
Run 400m
50 box jumps
400m run
40 pullups
400m run
30 Sumo deadlift high pulls @135/95
400m run
20 push jerks @135/95 

EaDo Elite Regional Prep

Snatch Work:
A.
10x1
-Snatch Drop
-Heaving snatch balance
-Snatch Balance
-Angle Drops
**weight range 35-95#, except for the snatch balance; build to a heavy single**

B.
90 seconds each to establish a 2 rm hang snatch

C.
-6 x 1 min to do a 1 rm snatch
**go through one athlete at a time**

Synchronized work:

3 x
10 partner Deadlifts 315# *DLs are not syncro**
10 thrusters 75/55#
10 power snatches


Change partners every round


For time:
Teams of 3 guy/ guy/girl and then girl/ girl / guy

75 Power snatches @135/95
150 toes to bar
240ft handstand walk