Competitive Friday 10-30-15

Prep work
5 min easy warm up Gymnastics
5 Min Mobility work
****Give the warm up a real go and see if you can get yourself sweating, By “Gymnastics” We mean body weight movements-Squats/burpees/beat swings etc.

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + Overhead Squat

Build in load over the five sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

C.
Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

*Good goal is to use 5-10 lbs more than you used last Friday.

D.
For time:
Row 2000 Meters
60 Chest-to-Bar Pull-Ups
30 Hang Power Snatches (135/95 lbs)

 Cool Down
Mobility
Post results

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