Tuesday, October 27th

“Performance”
5 sets of:
A1) High Hang Power Snatch x 5 reps
Rest 60 seconds
A2) Pullups negatives – x 3-5 second lower on each repetition x 5-8 reps
Rest 2 minutes

B) 3 rounds of:
500m row – at pace (+/- 2 seconds)
Rest 2:30

Rest 5 minutes, repeat

(Your pace on rower is determined as your average 500m pace during last weeks 2000m row. Take your 2000m row and divide it by four. Example: 7:00 for 2000m /4 = 1:45/500m)

“Competition”
A) 5 sets of:
Snatch Pull + Hang Snatch (above knee) + Snatch from Below the Knee + Snatch
(its ok to drop each rep)
Rest 2 minutes

B) “Diane”
For time:
21,15,9
Deadlift (225/155)
Handstand Pushups

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531