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Monday “Beast Builder” 9-21-15

20
Sep

Monday “Beast Builder” 9-21-15

VOD

Rejoice, you people of Jerusalem! Rejoice in the Lord your God! For the rain he sends demonstrates his faithfulness. Once more the autumn rains will come, as well as the rains of spring.

– Joel 2:23 NLT

Strength

Every 3 minutes, for 15 minutes (5 sets) of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh and then floor – hold each position for two seconds before snatching, and hold your receiving position (overhead) for 2 seconds from each position)

Focus on perfect mechanics and positioning.
Use lighter weight if Necessary

WOD

Beast Builder V2

EMOM 8min

Min 1: 8 unbroken Hang Squat Cleans + 1 Jerk @ 55-65%
Min 2: 7 unbroken Hang Squat Cleans + 2 unbroken Jerks @ 55-65%
Min 3: 6 unbroken Hang Squat Cleans + 3 unbroken Jerks @ 55-65%
Min 4: 5 unbroken Hang Squat Cleans + 4 unbroken Jerks @ 55-65%
Min 5: 4 unbroken Hang Squat Cleans + 5 unbroken Jerks @ 55-65%
Min 6: 3 unbroken Hang Squat Cleans + 6 unbroken Jerks @ 55-65%
Min 7: 2 unbroken Hang Squat Clean + 7 unbroken Jerks @ 55-65%
Min 8: 1 Hang Squat Clean + 8 unbroken Jerks @ 55-65%

Extra Work

1. Front Squat
5×5 @65% +

2. Handstand Walks
50m Handstand walk for time
OR
10 Wallwalks for time