Friday Oct 12 2018

Please remember - 2nd annual Big Rock Rumble tomorrow.  No Classes.

Part A

Speed out of the bottom                                                   

Overhead squat             

5 x 5 @ 11X1 tempo, 75%

Part B

EMOM x 3                                         

3 Hang power snatches                                  

EMOM x 3                                                  

2 Hang snatches                                          

EMOM x 3                                              

1 Snatch                       

Building throughout- finish with a heavy single    

Part C

Pull Ups              GP - 15 Banded,  OP - 15 CTB,  CP - 20 CTB                                                        

500/400m Row                                        

15 OHS                GP - 95/65,   OP - 125/85,    CP - 145/105                        

Double Unders   GP - 50,   OP - 100,  CP - 150                                                        

15 OHS                GP - 95/65,   OP - 125/85,    CP - 145/105                                 

500/400m Row                              

Pull Ups               GP - 15 Banded,  OP - 15 CTB,  CP - 20 CTB