15/08/2016

Perfomance

A.Every 2 minutes, for 6 minutes (3 sets): 
Front Squat x 8 reps @ 70% 

B.Five sets for times of: 
Run 400 meters 
12/8 Strict Handstand Push-Ups 
16 Chest-to-Bar Pull-Ups 
20 Kettlebell Swings (32/24 kg) 
Rest 4 minutes 

Competition 

A. 
Every 2 minutes, for 6 minutes (3 sets): 
High Hang Snatch x 3 reps @ 50% 
Followed by… 
Every 2 minutes, for 6 minutes (3 sets): 
High Hang Snatch + Hang Snatch @ 60% 
Followed by… 
Every 2 minutes, for 6 minutes (3 sets): 
Hang Snatch + Snatch @ 70% 
Followed by… 
Every 2 minutes, for 6 minutes (3 sets): 
Snatch High Pull + Snatch @ 80% 
Followed by… 
Three sets of: 
Snatch Pulls x 3 reps @ 90-105% 
Rest 2 minutes 

B. Every 2 minutes, for 6 minutes (3 sets): 
Front Squat x 8 reps @ 70% 

C. Five sets for times of: 
Run 400 meters 
12/8 Strict Handstand Push-Ups 
16 Chest-to-Bar Pull-Ups 
20 Kettlebell Swings (32/24 kg) 
Rest 4 minutes 

D. Three sets of: 
Banded Glute Bridges x 25 reps @ 11X1 
Rest as needed 
Glute Ham Raises x 6 reps @ 20X1 
Rest as needed 
Supine GHD Straight Body Hold x 60 seconds 
Rest as needed