20161008

20161008:

WEIGHTLIFTING
Snatch: 2×60, 2×70, 2×75, 2×80, build to a heavy single
Clean & Jerk: 2×60, 2×70, 2×75, 2×80, build to a heavy single
Snatch High Pull: 4x2x85
Back Squat: 4×80, 1×84, 4×80, 1×87, 4×80, 1×90

WOD
For time:
30 CTB PU or 10 MUs
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU or 10 MUs

Extra Credit/Comp:
Track Session:
8x 600m, 2:30 rest between sets
Each 600 should be broken into 3×200 with varying speeds
First 200m: Slower than your best 1 mile pace
Second 200m: Faster than 1 mile pace
Third 200m: At 1 mile pace

5-4-3-2-1 of:
Strict Ring Pull ups with 3 second pause at the top and bottom
Strict Ring Dips with 3 second pause at the top and bottom

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