November 2, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

B.
Every 3 minutes, for 18 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

C.
For max reps:
90 seconds of Muscle-Ups
Rest 90 seconds
90 seconds of Bar Muscle-Ups
Rest 90 seconds
90 seconds of Handstand Walk (for max distance)

D.
Every 3 minutes, for 24 minutes (8 sets) for times:
Row 200 meters

Please note times for each of the 8 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.