Monday 150817

Back Squat 6-4-2-6-4-2

"Annie"
50-40-30-20-10 reps:
Double Unders
Sit-ups

Competition:
A. Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%
D. Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
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 to Six sets of:
Run 800 Meters @ your 1600 meter PR pace
Rest 60 seconds
Note splits…and whether you were able to maintain your 1600 meter pace throughout.