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Tuesday, October 8th


STRENGTH:

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch


% - Based off your 1RM Power Snatch

Set #1 - 60%

Set #2 - 63%

Set #3 - 66%

Set #4 - 69%

Sets #5,6,7 - 69-75%, based on feel. Quality reps over quantity of weight.


WOD:

On the 0:00...Part #1:

30 Clean and Jerks 115/80


On the 10:00...Part #2:

30 HSPU (Kipping or Strict)

30 Chest - 2 - Bar Pull Ups


On the 20:00... Part #3:

1 Mile Run


Track all three completion times. Score for the day is the sum of the three. Every second counts.


SWEATFEST:

For Time:

21-15-9

Wall Balls

Ring Dip

Slam Balls

Walking Lunges

Sit Ups

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