11-9-16


Serious strategy going on here…

Strength

OHS 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1 @ 95%+ 

*base % off of 90% of 1 RM
** ( +) on the last set means, do the max reps you can with that weight, with the goal of setting a rep record at every session. 
Conditioning 
7  rounds for time:

7 ring push ups 

7 handstand push-ups

12 kettlebell snatches 24/16

*kipping allowed, do strict if possible. 

-Advanced-

10 rounds for time:

4 muscle-ups

7 strict handstand push-ups

12 kettlebell snatches

M 70 lb. F 53 lb.
Time cap: 20 minutes

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