Tuesday Oct 28 2014 – Comp Group

Tuesday Oct 28 2014 – Comp Group

Warmup

500M Row

 

 

EMOM 12 min

min 1 – 5 Strict Pullups and 2 HSPU

min 2 – 10 Burpee Long Jumps

min 3 – 30 sec plank hold

Lifting

5 set of the following, every 2 minute

 

 

Snatch from Position 2 (knees) with a 3-4 pause

Full Snatch + 1 OH Squat

 

For 20 minutes, every 2 minutes

1 Front Squat + 1 Jerk, % based on your Jerk

 

 

1-2 70-75%

3-4 80-85%

5-6 80-90%, only going up if lifts are good

7-8 90-95%, only going up if lifts are good

9-10 90-100%, only going up if lifts are good

 

3 x 3 Clean Pulls, working around 100% of you max clean.

 

WOD

1000M ROW

60 Double Unders

30 KB 2/1.5

15/10 HSPU

10 T2B

5 Bar Muscle Ups/10 C2B Pullups.

A few burpees to finish off.

 

* Some PR’s on the floor tonight, great work!!

CFC - Author

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