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Friday 140926


Jon, Nat, and Roman working through "on the 15 second" power snatches. Fun stuff!

Fitness

A. 2-stop clean (2 sec pause below knee and 2 sec pause above the knee): 7x2, AHAP; 1:45 clock
B. Back Squat: 5x3, Heavier than last week; 2:00 Clock
C. Jerk (from rack): 5x2, Heavier than last week; 1:45 Clock
+
1 attempt for max reps:
ME UB Wall ball


Notes: If you get less than 50 reps you have to do it again. Just kidding. Or are we???

Performance

8min 90% effort:
Row 150m
25 DU
5 HSPU

rest 4mins


8mins 90% effort:

10 walk lunges
10 KBS, 24/16kg
10 abmat sit-ups

rest 4mins


8mins 90% effort:

2 unbroken MU
7 V-ups
3 PS, 115/75

rest 4mins


8mins 90% effort:

Row for cals, maintain same pace entire time

Notes:
- Sustainable pace/effort throughout

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