10/15/15

Warmup-PVC/Barbell: 10 Snatch Grip Press, 10 OHS, 10 Sots Press
A) Overhead Sqaut
1 set of 3 reps with a 10 sec hold at the bottom (light)
1 set of 3 reps with a 5 sec hold at the bottom (moderate)
2 sets of 2 no pause AHAP=As heavy as possible
2 sets of 1 no pause AHAP
B) Every 90 secs for 7 sets: 2 Front Squat + 1 Split Jerk (AHAP)
0:00-60% 1RM FS
1:30-70%
3:00-75%
4:30-80%
6:00-85%
7:30-based on feel….keep adding weight if you can or stay where your at
9:00-based on feel….keep adding weight if you can or stay where your at
C)With a running Clock
0:00-6:00 Find a 15 rep max of TnG Power Cleans
6:00-12:00 Find a 10 rep max of Tng Power Cleans
12:00-18:00 Find a 5 rep max of TnG Power Cleans
D) WOD: For Time
500m Row