Monday, 13 October 2014

WARM UP (15 minutes)
A) 3 rounds, but no more than 7 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 8 minutes:  Dynamic Warm Up.

CONDITIONING
For time:
30 Chest-to-Bar Pull Ups
400m Row
15 Overhead Squats, 135/95#
800m Row
15 Overhead Squats, 135/95#
400m Row
30 Chest-to-Bar Pull Ups
• 20-minute time limit.

STRENGTH
High Bar Back Squat:  5x5 @ 60%-65% 1RM; perform all sets at the same weight.

EXTRA CREDIT (if time remains or after class)
SKILL / CONDITIONING
EMOM for 10 minutes:
- Odd:  3 Touch & Go Snatch (full) @ 60% of 1RM
- Even:  5 Muscle Ups