Competitive Friday 12-26-14

Prep work
Team stretch

Workout of the Day
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 10 Meters of Handstand Walk
Minute 2 – 6-10 L-Pull-Ups
Minute 3 – 20 Double-Unders + 10 Alternating Pistols with 24/16 kg Kettlebell
Minute 4 – 10-15 Strict Handstand Push-Ups
Minute 5 – 2 Legless Rope Climbs (or 1 legless + 1 standard)
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80
C.
Three sets of:
Back Squat x 10 reps @ 70% of last tested 1-RM
Rest 3-4 min

Cool down
Mobility
Post results

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