November 27, 2017

A. Back Squat 10-8-6-4-2
Every 2 minutes, for 10 minutes (5 sets):
Back Squats

1. Set 1 – 10 reps @ 65%
2. Set 2 – 8 reps @ 70%
3. Set 3 – 6 reps @ 75%
4. Set 4 – 4 reps @ 80%
5. Set 5 – 2 reps @ 85%

B. Halting Snatch Deadlift + Hang Snatch + Snatch 8 x 1
Every 90 seconds, for 12 minutes (8 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch @ 75%

Coach's Notes:
2 second pause at the knee and two second pause where your hang snatch begins. Build to 75% and stay at 75%

C. 4 minute AMRAP of Overhead Squats
As Many Rounds and Reps as possible in 4 minutes:

1. Max Overhead Squats @ 115/75 lbs

straight to D.

D. 3 minute AMRAP of Russian Kettlebell Swings
As Many Rounds and Reps as possible in 3 minutes:

1. Max Russian Kettlebell Swings @ 32/24 kg

Straight to E

E. 2 minute AMRAP of Toes to Bars
As Many Rounds and Reps as possible in 2 minutes:

1. Max Toes to Bars

Straight to F

F. 1 minute AMRAP of Burpees
​As Many Rounds and Reps as possible in 60 seconds:

1. Max Burpees