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Monday 170911

Darla H., who was referred by Mr. Energy himself, Curt Frey, just graduated from Fundamentals and started group workouts last week. She's off to a great start and we're so glad to have her! Thanks Curt and keep up the good work Darla!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focusing on pull ups and chest to bar pull ups.

Strength: 7 x 1 Snatch - 8 of 14 (7 sets of 1 rep, same weight across, approximately 75 - 85%

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning:

“Randy” (Hero WOD)

**In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.**

For time
75 Power Snatches (Health: 35lb hang muscle snatches / Athletic: 55lb* / Performance: 75lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 8 minutes. 

Compare to: RANDY

Coaching Tips: Pace this one out so that you do a steady number each minute (not 1/2 in the first 2 minutes, then 1/2 in the next 6).  Use small sets and watch the clock to stay on pace.

Scale up: "Ryan"

** Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.**

For time - 5 rounds (a partner version is another great option)
7 muscle ups
21 burpees with a 12" reach touch

Scaling Guide: 12-22 minutes

Compare to: RYAN

Coaching Tips: Try to do the muscle ups in fast sets, then pace the burpees so that you can hit the muscle ups hard.  Once you finish the last set of Muscle ups, make sure you go for broke on the last round of burpees!

Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or airdyne OR 3 sets of 10 single arm db bent over rows superset with 12 weighted step ups per leg