Tuesday, October 9, 2018

Tuesday, October 9, 2018

(A) Warm Up 

1 Round:

250m Row

3 Spiderman and Reach, each leg, alternating

5 Scap Retractions 

15 Sit Ups

:30s Single Unders


Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip RDL
5 Hang Muscle Snatches
5 Power Snatches


1 Round:
250m Easy Row
5 Pushups
:10s Double Unders
1-3 HSPU

(B) HSPU Conditioning (Week #2)

*Based off of last Tuesday’s HSPU “Total”, we’ll complete 3 full rounds of this, resting 2:00 between rounds. Each set is to be unbroken:

3 Rounds:

Set #1 – 20% of HSPU total from Oct. 2

Set #2 – 16% of HSPU total from Oct. 2

Set #3 – 12% of HSPU total from Oct. 2

2:00 Rest

(C) “Only Time Will Tell”

AMRAP in 20:00

30 Double Unders

15 Power Snatches (75/55)

10 Tuck Ups

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