Tuesday, October 18th

Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange

A) 5 sets of:
High Hang Snatch x 3 reps
rest 60 seconds 
Nose and Toes Handstand Hold x 30-45 seconds 
rest 60 seconds 
Bent Over Dumbbell Row x 8 reps
Rest 60 seconds 

B) In teams of 2, partners alternate whole rounds to complete 7 rounds each of:
10 American Kettle Bell Swings 
5 Strict Chin Ups

A) Every 2 minutes, for 12 minutes (6 sets):
High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

(Choose a load that you can move moderately easy and use the same weight for all 6 sets. There should be no misses)

B) Every 2 minutes, for 10 minutes (5 sets):
Snatch High Pull x 5 reps  

(Use a weight 10-20 lbs heavier than what you used for “A”. Pull to the height of your sternum. If your proficient at the movement then do these touch and go)

C) 5 Rounds For Time
50 Double Unders
10 Kipping Handstand Pushups
(if you can perform over 15 kipping handstand pushups unbroken, then use plates and go from a 2″ deficit)
*15 minute time cap

3 sets of:
3 Weighted Chinups
rest 90 seconds 

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