Saturday, July 30th

Performance is in red, Competition is in blue

A) 3 sets of:
Strict Pullups x 5 reps
4th set go for max reps
rest as needed

B) 5 sets of:
Mix Grip Pullup Negatives
Starting at the top, pause with chin over the bar for 10/5 seconds, then lower for 10/5 seconds, then drop and start back at the top.  (Male/Female)
Rest as needed Between sets

C) Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + Power Snatch:

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

D) For Time
40 Russian Kettlebell Swings  53/35
500m Run
30 Russian Kettlebell Swings
400m Run
20 Russian Kettlebell Swings
300m Run

A) 3 sets of:
5/3 Strict Pulls (c2b if you can) + 8/5 Kipping Pullups (c2B)   (Male/Female)
 4th set go for max rep kipping pullup (c2b)
*Do not come down between strict and kipping reps
Rest as needed

B) 5 sets of:
Mix Grip Pullup Negatives 
Starting at the top, pause with chin over the bar for 10/5 seconds, then lower for 10/5 seconds, then drop and start back at the top.
Rest as needed Between sets

C) Every 2 minutes, for 8-10 sets: 
Snatch Pull + Snatch
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then go back to 80% and work back up from there.

D) For Time
5 sets of 15 Unbroken Overhead Squats 110/75 or 135/95

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531