Monday 141013

Snatch - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 x 3, rest as needed b/w sets

Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3 x 2, complete on a 2.5 to 3 min clock

Push Press - 70% x 5, 75% x 5, 80% x 3, 85% x 3 x 2, complete on a 2 min clock

Take up the weight in the last sets if you’re feeling good. Don’t push to a max.

Gymnastics

Every 90 seconds, start a new set, alternating movements

C2B Pull ups

A) x21, x18, x15, x12, x12

B) x15, x12, x9, x6, x6

C) x10, x8, x6, x4, x4

Handstand Push ups

A) x21, x18, x15, x12, x12

B) x15, x12, x9, x6, x6

C) x10, x8, x6, x4, x4

Unbroken is key. There are 5 rounds, each exercise, that drop in reps each round. If you must break, so be it but you are not allowed to complete reps in singles or doubles at any time.

For hspu, start with strict, stay on the wall and finish with kipping if necessary. Those with strict hspu should continue working with a 2” deficit.