Saturday, December 17th

Performance is in red, Competition is in blue

A) 5 sets of:
Hang Power Snatch x 3 reps
rest 60 seconds 
Seated Dumbbell Shoulder Press x 8 reps
Powell Raise x 8 reps 
rest 60 seconds 

B) Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds

A) Snatch
50% x 3
60% x 2
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
100+% x 1

 If you miss a lift, then redo it. If you miss it again, go down in weight for a make before going up again. If you’re feeling good, then go for it today. If not then aim to make a few reps above 80% and call it a day.

B) For Time
25 Squat Snatches at 77% of “A”.

C) For Time
Row 2000 meters

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