Friday 10/18/13


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

A. Push press Waveload: 10, 3, 8, 2, 6, 1; rest 3 min
B. Muscle ups; 3-4 unbroken reps on the min for 15 min
10 rounds for time:
10 toes to bar
10 hand release push ups

– compare to june 1
– ensure waves are correct in load choice, no tempo
– record time for circuit and limitation on movements/fatigue/etc…

LIFTING Program w3d4
A. 2 Position Snatch (floor-MT)- 75%x 2 sets, 80%x3 sets
B. Snatch Pull- 96%x5x5
C. Snatch Push Press- 78%x5x5
D. Back Squat- 75%x5x2, 80%x5x3
E. 3 sets max rep L Pull-Ups
3 sets; no rest:
20 KB Side Bends
20 KB Swings


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