November 13, 2017

​A. Back Squat 5-4-3-2-1-1-1
Every 2 minutes, for 14 minutes (7 sets):
Back Squats

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 85+%
8. 
   

B. 2 Snatch Pulls + 2 Hang Snatch High Pulls + 1 Power Snatch 8 x 1
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Pulls + 2 Hang Snatch High Pulls + 1 Power Snatch
Coach's Notes:
Go heavier than last week

C. 21-15-9 Weighted Sit-Ups, Burpee to Plates, Overhead Walking Plate Lunge Steps, and Running
​21-15-9 Reps for Time:

1. Weighted Sit-Up @ 45/25 lbs
2. Burpee to Plate
3. Overhead Walking Plate Lunge Steps @ 45/25 lbs
4. Run 120 meters

Coach's Notes:
Weighted sit up pushes plate to overhead from the chest.