10:00 am
A.
3 rounds not for time:
1000 meter Row (faster each round)
20 meter Handstand Walk
25 GHD Sit-ups
3 rounds not for time:
1000 meter Row (faster each round)
20 meter Handstand Walk
25 GHD Sit-ups
4:00 pm
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.
C.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
Results:
A) Complete - Rows were 4:16, 4:00, 3:47. Handstand walks done in 2 sets.
B) 335 X 5, 375 X 3, 405 X 1, 3 X 3 X 385 - cut it after 3 sets.
C) Up to 135 Muscle Snatch and 30 in box + 4 X 45s & 1 X 25
A) Complete - Rows were 4:16, 4:00, 3:47. Handstand walks done in 2 sets.
B) 335 X 5, 375 X 3, 405 X 1, 3 X 3 X 385 - cut it after 3 sets.
C) Up to 135 Muscle Snatch and 30 in box + 4 X 45s & 1 X 25
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