November 16, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch @ 85-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull x 2 reps @ 95-100%

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 2-6 Unbroken Bar Muscle-Ups
Minute 2 – 15-20 Meter Handstand Walk
Minute 3 – 6-8 Strict Ring-to-Sternum Pull-Ups

C.
Ten sets for max meters of:
30 seconds of Rowing on Concept 2
Rest 90 seconds

Set the monitor for rowing intervals, and note meters achieved for each of the 10 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.