Saturday 102216

Warm Up
Slow 10 minute AMRAP
20 Hip extensions
200m Jog
10 Kipping HSPU
200m Jog

Snatch
10×1 @80-97.5%
Full snatch. Move up based on feel. Percentages based on test week max.

Back Squat
3×1 @85-90% 4×1 @90-95%
Use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, work up to 95%, if not stay around 90%.

Metcon
Run 400m
30/20 Assault Bike calories or 50 calorie row
60 Wall Balls (20/14)
30/20 Assault Bike calories or 50 calorie row
Run 400m

Then, depending on your weaknesses, choose ONE of the following:

15.4 Intervals
3 Handstand Push Ups
3 Cleans (185/125)
6 Handstand Push Ups
3 Cleans (185/125)
9 Handstand Push Ups
3 Cleans (185/125)
Rest 1 minute
12 Handstand Push Ups
3 Cleans (185/125)
15 Handstand Push Ups
3 Cleans (185/125)
18 Handstand Push Ups
3 Cleans (185/125)
Rest 2 minutes
21 Handstand Push Ups
3 Cleans (185/125)
24 Handstand Push Ups
3 Cleans (185/125)
27 Handstand Push Ups
3 Cleans (185/125)

Endurance
Row 2k
Rest 2 minutes
Row 1500m
Rest 90 seconds
Row 1k
Rest 1 minute
Row 500m