Saturday 10/17/15

Cycle 2 Day 15

1. Warm-up
a. Two minutes of banded glute activation
b. 3 Rounds
10 Glute ham raises
15 KB swings (Russian – emphasis on power from hips, bell stops at eye level)

2. OLY
Snatch 10×1 @80-95%
Full snatch. Move up based on feel. Percentages based on test week max.

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-100+%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, go for a small PR, if not stay around 90%.

4. Met-Con
AMRAP 5 minutes
100 m Run
10 Front squats 135/95lbs

5a. Extra
3 Rounds
Max wallballs in two minutes 20/14lbs to 10′ target
Rest 1 minute