Competitive Saturday 11-19-14

Prep Work
Team Stretch

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 90%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (225/155 lbs)
8 Strict Handstand Push-Ups

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Kettlebell Swings (32/24 kg)
30 Double-Unders

Rest 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
55/35 Dumbbell Burpee Box Step-Overs

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, perform this work 3-4 hours after your primary training session.

Row 3000 Meters
Rest 6-8 minutes
Row 2000 Meters
Rest 4-6 minutes
Row 1000 Meters

Pace each effort by feel. These do not need to be PR efforts. Work on breathing and mechanics.

Cool Down
Mobility
Post results

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