Monday 150810

Every two minutes for 16 minutes (8 sets):
Overhead Squat x 3 reps

Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings

Competition:
A. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.
D. Class WOD above.
Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.
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.
Perform all sets at your 1600 Meter PR pace:
Run 400 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 400 Meters