Monday 151019

Please register for Halloween (Saturday 31st) 10:00 am class so we know how many to expect!

15:00 to find a heavy Hang Power Clean

“2014 Team Series Event 4″
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95 lbs)

Competition
A.
Every 3 minutes, for 15 minutes (5 sets) of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position)
Focus on perfect mechanics and positioning.
B.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C.
For time:
50 Meter (150 foot) Handstand Walk
D.
Class WOD

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
Row 5000 meters