Three sets, not for time, of:
50 Double Unders
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
B.
Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5 - 80%
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%
C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
D.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
400 Meter Run
