October 26, 2015 – Competition

Workout of the Day
A.
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%

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 6 reps

Goal is to use last week’s top weight for all three sets.

C.
Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups

immediately followed by…

Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)

Compare results to September 21, 2015.

D.
Every 3 minutes, for 24 minutes (8 sets), for max calories:
45 seconds of Assault Bike
Rest the remainder of the 3-minute period.

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower
**These are all out maximal efforts. Aim is to acheive maximum heart rate.