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Monday WOD 23-10-17

October 22nd, 2017

Monday WOD 23-10-17

2. Conditioning
For Time:
30 Power Snatches (135/95)

& then:

Tabata:  Hollow to Supermans.

+ Optional Extra’s in Open Gym.

1. Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then

5×1 to build to a heavy single

3. Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats

4. Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Thank You: http://comptrain.co/individuals/home/

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