1 November 2016 1 November 2016
Tuesday 1 November 2016 '1 November 2016'

13719737_1035129433190286_2789483236221613533_oRefer to 20 September 2016

1. Warm-up
6 Minute AMRAP:
Run 100m
10 Banded Good Mornings
10 Wallballs 20/14lbs

2. OLY
Find your 1RM Push Press

3. Met-Con (Base)
5 Rounds For Time:
20 Wallballs 20/14lbs
15 Power Snatch 75/55lbs
5 pull Ups+5 push ups

Met-Con (level 1)
5 Rounds For Time:
30 Wallballs 20/14lbs
15 Power Snatch 95/65lbs
5 Muscle Ups

Met-Con (level 2)
5 Rounds For Time:
30 Wallballs 20/14lbs
20 Power Snatch 95/65lbs
10 Muscle Ups

4. Extra
For Time:
“100yd Sled and Sprint Suicide”
Sled Push 25yd
Sprint 25yd down and back
Sled Push 25yd
Sprint 50yd down and back
Sled Push 25yd
Sprint 75yd down and back
Sled Push 25yd
Sprint 100yd down and back
Sled should be at a “medium” pushing weight. Unbroken at a steady driving pace. Use the same exact weight on re-test.
From the starting line, push the sled 25 yards. Sprint to the starting line and back to the sled and push it 25 more yards. Sprint back to the starting line and back to the sled. Continue this until you have pushed the sled 100yds total. Finish with a 100yd sprint back to the starting line and then sprint 100 yds through the finish line.

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