Saturday, November 12th

Performance is in red, Competition is in blue, Links are in green

A) Four sets of:
Split Squat x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps 
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B) 12 Minute AMRAP
20 Kettlebell Swings
10 Burpees
200 Meter Run

A) Every 2 minutes, for 16 minutes (8 sets):
Snatch Grip Deadlift + Hang Snatch + Snatch

(Start at about 60% and build from there as appropriate. Deadlift the bar up to the waist then go back down to the Hang position (just above knee) then snatch, drop the bar and snatch again from the floor. No press-outs. If you miss a lift, you can attempt in on the next round. If you miss again then take weight off the bar.)

B) 4 sets of:
Snatch High Pull x 5 reps @ heaviest weight from “A”
rest 90 seconds

C) 12 minute AMRAP
12 Wallballs 20/14
6 Deadlifts 275/155

If these weights are too heavy try scaling with 70% of your 1 rep max.

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