Tuesday, September 13th

Performance is in red, Competition is in blue

A) 4 sets of:
Snatch Grip Romanian Deadlift x 8 reps
rest 60 seconds 
Hang Snatch High Pull x 5 reps
rest 60 seconds 
Snatch Grip Overhead Hold x 30 seconds (load a bar with a weight that will be tough for 30 seconds)
rest 60 seconds 

B) Every Minute, on the Minute, for 5 Rounds each of:
1) 15 Wall Balls 20/10, 14/9
2) 15 Sumo Deadlift High Pulls 75/55
3) 15 Box Jumps 24/20″
4) Rest

Box Jumps are Rx’s as a two foot take off. Step Ups are scaled. Aim to perform the reps unbroken for each round and see how far into the minute that takes you. If you don’t finish 15 reps within a minute, then move on anyway.

A) Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Hang Squat Snatch + Snatch Balance

B) Every Minute, on the Minute, for 5 Rounds each of:
1) 15 Wall Balls 20/10, 14/9
2) 15 Sumo Deadlift High Pulls 75/55
3) 15 Box Jumps 24/20″
4) Rest

 Box Jumps are Rx’s as a two foot take off. Step Ups are scaled. Aim to perform the reps unbroken for each round and see how far into the minute that takes you. If you don’t finish 15 reps within a minute, then move on anyway.

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