10.7.15/10.8.15 COMPETITORS

October 06, 2015

Choose either Wednesday or Thursday for your active recovery/rest day. Mobilize, prep food for the rest of the week etc…

A. OLY
E2M for 7 sets
Power Snatch + Hang Power Snatch

Work up to a max for the day.

Then take 75% of Today’s max and Perform 1 set of Max UB Hang Power Snatch.

B. STRENGTH
Snatch Pulls
7×3 Reps with full speed up and 5 second negatives

Work up to a Heavy but with Form.

C. METCON
200m Row
15 OHS (95,65)
20 Double Unders
Rest 1:00 Minute

300m Row
15 OHS (115,80)
30 Double Unders
Rest 1:30 Minutes

400m Row
15 OHS (135,95)
40 Double Unders
Rest 2:00 Minutes

500m Row
15 OHS (155,105)
50 Double Unders

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