Work up to a max in a complex of 1 Mid Hang Snatch + 1 Hang Snatch
1a) 3×5 Bench Press, Linear Progression
1b) 3×2 16′ Rope Climb, legless if possible
Performance: Back Squat 3×4 @ 75%
Fitness: Back Squat 3×5, Linear Progression
Rest 30 seconds
Establish a max weight 30 second plank hold
Work up to a heavy set of five touch-and-go ground-to-overhead
The goal is testing how heavy you can go with consistency and efficiency- keep things tight.
5 minutes, as many rounds as possible:
15 minutes to work up to a max in the complex: 1 High Hang Snatch + 1 Mid Hang Snatch
Utilizing a continuously running clock, on the given minute, run the given distance:
Compare to 2013.10.02 & 2013.05.23
Don’t forget to sign up for the Whole Life Challenge! This is so much more than your run of the mill nutrition challenge and we always have a lot of fun with it. The kickoff event for it is this Saturday at 0900!
Also, there is a BeerWOD tonight (Wednesday) at 1930 at Three Notch’d Brewery, see you there!
3-3-3-3 Front Squat @ 34X1
20 minutes, as many rounds as possible:
25 minutes to work on: