Saturday 100816

Warm Up
Sideways Band Walk 50 feet each direction
Then
3 Rounds
10 Good mornings
15 DB push press

Snatch
10×1 @80-92.5%
Full snatch. Move up based on feel. Percentages based on test week max.

Back Squat
3×1 @85-90%
4×1 @90-97.5%
If you feel great, do 2-3 reps closer to 97.5%, if not stay around 90%.

Metcon
3 Rounds
10 Thrusters (155/105)
20/15 Assault Bike calories

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

Pulling Endurance
10 Rounds
15 Wallballs 20/14lbs
1 Legless rope climb
1 Rope climb (with feet)
Rest 30 seconds

Lung Endurance
Team Tosh with Class

Leg Stamina
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.