Fri 10-31-14

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the five sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+%

C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
10 Toes to Bar
5 Bar Muscle-Ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale this workout, scale your number of reps there to ensure that you can finish each set under the 10 minute cap.

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One thought on “Fri 10-31-14

  1. A. 145-155-160-160-165. Last felt the best
    B. 205-205-235-235-265-265-280-280-300(F, Jerk)-300(F, Jerk)
    C. 8:58 – 8:41 – 8:18. Scaled to: 1000m row, 25 KBS, 10 HSPU. Others Rx

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