Monday November 7, 2016

Strength:

Choose to do ONE of the following in 20 min. Do more if you move through sets efficiently.

 

1. Snatch

A. 1x3 at 60%

B. 1x3 at 70%

C. 3x3 at 75%

*All reps are drop from the top

 

2. Back Squat

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%

 

Conditioning

3RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20

 

Gymnastics Pull Conditioning:

Advanced: 6x5 unbroken Muscle ups, rest as needed between sets

Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets

Novice: 15x2 unbroken Muscle ups, rest as needed between sets