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Rope Climb Practices : Max Set

A single set of Rope Climb Practices for max reps.

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21-18-15-12-9-6-3: Row (calories)s and Burpees

21-18-15-12-9-6-3 reps, for time of: Row (calories) Burpee

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Pull-ups : Max Set

A single set of Pull-ups for max reps.

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AMRAP 20 mins: Hang Snatches, Overhead Squats and 200 m

Complete as many rounds as possible in 20 mins of: 5 Hang Snatches, 115/65 lbs 7 Overhead Squats Run, 200 m

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Nothing assigned for October 17, 2017

Power Snatch : 2x3 at 70% 1RM

Power Snatch 2x3 at 70% 1RM Rest as needed between sets.

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Power Snatch : 2x3 at 80% 1RM

Power Snatch 2x3 at 80% 1RM Rest as needed between sets.

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Power Snatch : 2x3 at 85% 1RM

Power Snatch 2x3 at 85% 1RM Rest as needed between sets.

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Back Squat : 2x2 at 90% 1RM

Back Squat 2x2 at 90% 1RM Rest as needed between sets.

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