Monday 151012

Save the date! Saturday October 31st- Halloween WOD and potluck. Kyler is bringing out his smoker for the occasion so we'll supply the meat, just bring a side to enjoy! It's an annual tradition to wear your costumes, so plan accordingly!

Snatch Balance 5x1

Hang Snatch 5x1

For time:
21-15-9 reps of:
Overhead Squat, 115#
Push Ups

Competition:
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C.
Three sets of:
Split Jerk x 1 rep @ 90+%
Rest as needed

In just three attempts, find today’s “heavy.”

D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):Back Squat x 3 reps @ 85-90% of today’s heavy single

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Thirty sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm