Thursday 141016

Power Snatch - 70% x 2, 75% x 2, 80% x 1 x 2, 85% x 1 x 2, complete on a 90 second clock

Power Clean + Push Jerk - 75% x 2 x 2, 80% x 2 x 2, complete on a 2 min clock

Muscle ups

A) x12, x10, x8, x6, x6

B) x10, x8, x6, x4, x4

C) x5, x4, x3, x2, x2

Pistols

A) x21, x15, x9, x6, x6

B) x15, x12, x9, x6, x6

C) x10, x8, x6, x4, x4

Unbroken if at all possible. Pistols are alternating but move quickly.

Try to finish each set within a minute and then rest a minute before starting a set of the next exercise, etc. Basically, shoot for every 2 minutes, starting a new set.

Conditioning

How many 240 meter rows can you finish in 50 seconds or less with rest of only 50 seconds between efforts?

See if you can make it to 10 rounds. If so, stop there. If rowing is not your forte, shoot for 220 meters.