October 25, 2014 admin

10/24/14

1. 10mins: Snatch Work

Notes:  If things are feeling good, build to a quick heavy set of 1-3 reps.  Otherwise work positions and technique.

2. 3min/3min x2:

3 T2B
6 HSPU
12 Lunges

+

3min/3min x2:

6 Box Jump Overs
30 Russian Twists


Competitor’s Program

1. Back Squat: 4@70%, 4@75%, 4@80%, 4@85%, rest as needed

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

3a. 3x ME CGBP @ Body Weight, rest :10
3b. 3x ME Strict Pull Up, rest 2mins

Notes:  Scale both movements to get a minimum of 5 reps.

4. 3 RFT:

25 Calories – Row
50 Air Squats
75 Double Unders


“Open your eyes, look within.  Are you satisfied with the life you’re living?” – Bob Marley

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