Monday 150629

Five sets for times of:
Run 400 Meters
5 Ground to Overhead (155/105 lbs)
7 Chest To Bar Pull ups
9 Handstand Push-Ups
Rest 2 minutes

Competition:
A. Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.
B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday
D. Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups
OPTIONAL Additional Conditioning Session
Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.
Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes