Saturday, 15 November 2014

WARM UP
3 rounds, but no more than 10 minutes:
   1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps) 

STRENGTH
Front Squat:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time you must lower the weight to something manageable you can finish your four heavy singles at.

WEIGHTLIFTING
Snatch:  7x1 @ 85-95%
• Start at 85% and work up based on feel.  Do not exceed 95%.

CONDITIONING
AMRAP in 7 minutes:
7 Thrusters, 115/75#
7 Toes-to-Bar