Monday 150803

Welcome back Coach Tuff!

Special Guest Coach at 5:00pm Monday: Maria Albaladejo!

Every Minute, on the Minute for 30:00
Minute 1: 15 Unbroken Wall Balls, 20/14
Minute 2: 15 Hang Power Snatch, 75/55#
Minute 3: 30 Double Unders

Competition:
A. Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
B. 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%
C. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings

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.
Six sets of:
Run 800 Meters @ your 1600 meter PR pace
Rest 90 seconds