11.21.16

Do in this order:

(If you didn’t go in order last time you are cutting the team short.)

Warm up:

If you failed wallballs last week this will be your warm up all MWF;

Every :30 do 10 wallballs for 5 minutes. Rest 1 min and do a max set.

Failed ttb:

Row 500 m + 5-10-15-10-5 unbroken ttb rest 1 min and do one max set

If you failed both alternate between the two warm ups doing the one you failed worse at MWF.

If you didn’t fail at either;

10 minutes of Rolling 100’s with 3/2 muscle ups +1 for every meter over or under.

Mobilize as needed 

A) 

10 squat snatches (165/110 lb.), by 2:00***

8 squat snatches (185/125 lb.), by 4:00**

6 squat snatches (205/135 lb.), by 6:00*

4 squat snatches (225/155 lb.), by 8:00

2 squat snatches (245/165 lb.), by 11:00

***if you failed in this set 

1 HIGH HANG squat snatch plus 2 ohs every 2 min for 12 min AHAP. Accumulate 2 minutes of weighted hip ext hold. Then B and 35 burpees for time. Done for the day.

**if you failed this set 1 HIGH HANG squat snatch plus 2 ohs every 2 min for 10 min AHAP. Accumulate 2 minutes of weighted hip ext hold. Then B. Then C or Class.

*1 HIGH HANG squat snatch plus 1 ohs every 2 min for 8 min AHAP. Accumulate 2 minutes of weighted hip ext hold. Then B. Then C or Class.

B) 50/35 strict pull-ups+50/35 strict hspu in 8 minutes. Divide up reps as needed to get completion.*

*if you fail 4 super sets of 10 barbell rows+10 Arnold press. Rest 3 minutes between sets.

C) 20 min. Every 2 min.

24/20 cal row+30′ hsw+1 bar mu

D) class.

Sunday, November 20th, 2016 at 4:37 pm / Competitive