Friday 150619

Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 115/75 lbs…and move up from there if you’re handling it well.
EMOM for 24:00:
Minute 1: 10 GHD Sit-ups
Minute 2: 10 Ring Dips
Minute 3: 15 Medball Cleans, 20/14#

Competition:
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90
B. Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
C. Overhead Walking Lunges above at 155/105
D. Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed
OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 25 minutes of:
Run 1200 Meters
400 Meter Farmer’s Walk
(you choose the load for the farmer’s walk)