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Thursday 11.9.17

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Olympic Re-test.
A. Work up to a 1RM of the following complex:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
*10 min cap

Conditioning.
3 Rounds for time:
3 Rope Climbs
15 Handstand Pushups -> 20 H.R. Pushups
20 Deadlifts, 205/135 -> 185/115 -> 155/105
*9 min cap

Weakness Work.
Choose One:

Strength Re-test.
A. 12 minutes to work up to a 1RM Front Squat

B. 15 min to work up to 15RM Front Squat
Note-try to beat previous weight

Aerobic Conditioning.
4 Rounds:
Run 800m
Rest 2:00

Competitor.
*Week 10-Day 4* *Re-Test Week*

Strength Re-test.
A. 12 minutes to work up to a 1RM Front Squat

B. 15 min to work up to 15RM Front Squat
Note-try to beat previous weight

Olympic Re-test.
A. Work up to a 1RM of the following complex:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
*10 min cap

Conditioning.
3 Rounds for time:
3 Rope Climbs
15 Handstand Pushups -> 20 H.R. Pushups
20 Deadlifts, 205/135 -> 185/115 -> 155/105
*9 min cap