CFSG & Fundamentals

Snatch Balance
1 - 1 - 1

70# / 81# / 90#

Then for speed/dropping under:
81# x 2 / 70# x 2 / 61# x 2 / 50# x 2

WOD
10 minute ascending ladder
1 KBS 2/1.5 pood
1 burpee
2 KBS
2 burpees...

Total 11 rounds + 3 KBS RX (G)

Then Death Squad Training immediately afterwards

Weightlifting A:

3RM deadlift

Warm Up
140# x 3
180# x 3

Working sets
210# x 3 PR
221# F (2 reps, failed 3rd)

Supplementary work

Alt KB press (8kg)
2 sets amrap
13.5 / 12

Triceps (blue band)
2 supersets - pulldowns/extensions
1. 17 / 12
2. 14 / 8

Glute Ham Raise
2 sets amrap
12 / 12

Demo'd Dead series at Enduro for Fundamentals 3 in the evening

*don't "bounce" back into position
*Deadlift - keep knees straight for as long as possible during slow motion to emphasize "hips back"
*SDHL - remember to emphasize "shrug" during slow motion, going both up and down
*Med Ball Clean progressions - no hips just shrug

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