I love California.
1) 12 minute to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
2) EMOM for 5 minutes: 1 3-Position Snatch @ 85% of max from #1.
1a) 3XME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging – 3 counts up, 3 count pause with chin over bar, 3 counts down – then begin C2B again) every 5 reps – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
This is not a misprint. It is a repeat of 140106 with a different rep scheme. Enjoy.
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
With the remainder of the 10 minutes-
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.