Saturday, October 28th

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

A) Three sets of:
Hang Power Snatch x 5 reps
Rest 60 seconds
Dumbbell Death March x 20 steps 
Rest 60 seconds
30-45 second nose and toes handstand hold
Rest 60 seconds

B) 3 sets for max reps
60 second of Pull-ups
rest 30 seconds
60 seconds of Push-ups
rest 30 seconds 
60 seconds of box facing burpee box jump overs 24/20
rest 2 minutes 

A) Take 15-20 minutes and build to a tough 3 rep Snatch. 
Then drop 20% and do another 2 sets of 3 reps. 

B) 4 Rounds at 85-90% Effort 
15 Chest to bar pull-ups
10 Handstand push-ups
15 Box facing burpee box jump overs 24/20

Rest exactly 5 minute between sets.
Make smart fractions in set #1 to give yourself identical rounds across the board

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