Monday October 31, 2016

Practice / Phosphogenic 1-10 sec bursts) 

Warm-up (10 min)

SOD 

Every 2 minutes, for 10 minutes (5 sets)

1 Snatch Grip Push Press into 1 Overhead Squat (from the rack and ^ wt each round)

Super-set with 

3 sets of 3 second pausing Snatch Pulls (below knee > above knee > high hip) (then put bar back up on rack)

WOD

Every 2 minutes, for 20 minutes (10 sets):

Squat Snatch

Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 70%
Set 3 – 1 rep @ 75%
Set 4 – 1 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Set 9 – 1 rep @ 90+%
Set 10 – 1 rep @ 90+%

REMINDER: There is no 5:30 PM or 6:30 PM Class.