October 19 2015

Fitness:

A. Back Squat 8-10 x 5 @ 31×1 rest as needed no more than 3 min
+
5 sets
5 PC 155/105
12 Wallballs 20/14
30 DU or row
+
3 sets
1 sled (16-20 sec of work)
7 Burpee AFAP
no rest

Competition:

A. Snatch 40×3,50%x3,60%x3, 75%3 reps ×2 sets, 80%x2, 85%/1×2
B. Back Squat 5RM
C. -5% of B for 5
D. -10% of B for 5
+
400m run
Then 3 rounds, increasing weight each round
12 DL
9 HPC
6 Shoulder to OH
then,
400m run

If you are competing this weekend only do “A” and the conditioning piece.