4-1-2016

EaDO Elite Main

LIFT

Accesory Lifts: 5 x 1
Angel drops @20%
Snatch grip high pull @90-100%
Satts Press @30-40%
Snatch grip deadlift @100%-110%
High Hang Power Snatch @80%

Snatch

10 x 1

Build to a heavy single 

SKILL

3 rounds
12 unbroken clean and jerks @ 115#/75#
7 36"/ 30" inch box jumps

Rest as needed between rounds 

WOD

South Central Classic Team WOD 4

Teams of two Male and Female pairs

90 double unders
Synchronized
30 Overhead squats 135/95
30 Hang to Overhead
30 Front squats
30 toes to bar

Individual Option:
90 double unders
30 Overhead squats 155/105
30 Hang to Overhead
30 Front squats
30 toes to bar

EaDo Elite Regional Prep 

LIFT

A.
Every 90 seconds for 15 mins
1 Clean and Jerk starting at 77.5% adding 2.5% every set

B.
Back Squat
5 sets of 3

1. 75%
2. 80%
3. 85%
4. 87.5%
5. 90%  

SKILL

A.
Transition Practice:
3 sets of 3/2 muscleups transitioning between all three athletes

3 sets of 5 deadlift @315/205#

3 sets of 5 thrusters 135/95#

B.
Teams of 3 male and female

Speed Snatch Ladder

145/105
165/115
185/125
205/135
225/145


Athletes that make it through in 2:00

185/ 125
205/135
225/145
245/155
255/165

Athletes that make it through in under 2 minutes

205/135
225/145
245/155
255/165
265/175

WOD

South Central Classic Team WOD 4

Teams of two Male and Female pairs

90 double unders
Synchronized
30 Overhead squats 135/95
30 Hang to Overhead
30 Front squats
30 toes to bar