Friday, October 6th

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

A) On the minute, for 15 minutes;
Minute 1: Snatch grip behind the neck press x 3-4 reps
Minute 2: Single arm dumbbell row x 6-8 per arm
Minute 3: Goblet Squat x 8-10 reps

B) On the minute, for 12 minutes:
Even: Strict Pullup
Odd: Assault Calories

 Begin with 5/3 reps per movement and add 1 rep each cycle. Use light band tension. If your feeling it add a 7th round. 

A) Every 30 seconds, for 3 minutes (6 sets):
Tall Snatch x 2 reps

B) Every 60 seconds, for 5 minutes (5 sets):
High Hang Snatch x 2 reps
(build over the sets)

C) Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch x 2 reps
(start where you left off from “B” and continue building)

D) On the minute, for 12 minutes:
Even: Strict banded chest to bar pullups 
Odd: Overhead Squat 95/65

Begin with 5 reps per movement and add 2 reps each cycle. Use light band tension. If your feeling it add a 7th round. 

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