Union Comp

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#UnionComp – The Granite Games Cycle – THURSDAY (08/31/2017)

EMOM seven minutes: 

7 Back Squats

This is the last time we’re doing this, hallelujah! Go heavier than last time, do it!

For time*:

30 Bar Muscle Ups

*Time Cap: Seven Minutes.

Four rounds for time:

400m Run

25 Overhead Walking Lunges (45/45)

Today’s workout is intended to be quick and intense, think back to the Helen like workout we did last week. Run quickly and get right on those lunges.

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#UnionComp – The Granite Games Cycle – WEDNESDAY (08/30/2017)

Every two minutes for twenty minutes (ten sets), complete:

2 Snatch Balances

Keep all ten sets below sixty percent of your one rep max snatch; the above is intended to be snatch practice NOT training. The load being lifted should reflect this intent. Think back to the Saturday session with Split Jerks; the above follows the same intent.

“Holleyman”

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Thirty rounds for time*:

5 Wall Ball Shots (20/14)

3 Handstand Push Ups

1 Power Clean (225/163)

*Time Cap: Forty-Five Minutes.