9/11/15

FRIDAY

Strength:

  • Overhead Squat:
    • Add 10 lbs to the max used last cycle of Overhead squat or use max if found 2 weeks ago during 95% attempts
    • 5 x 65%
    • 5 x 75%
    • 5 x 80%
    • 5 x 85%++
  • Snatch: 6 Minute EMOM
    • Minutes 1-3: 1 rep at 80%
    • Minutes 4-6: 1 rep at 85%

MetCon: 9 Minute AMRAP

  • Max Effort Wall Balls (20/14)
  • 10 Pull-ups
    • Score is Total Wall Balls
    • Pausing with ball or dropping ends your set