THURSDAY WORKOUT

LONG SOCKS or LONG PANTS today guys!!!

Power/Pull Development 10 Minutes

3 Snatch Pulls every 2:30 for 4 total sets (10min)
Set 1 - 85%
Set 2 - 90%
Set 3 - 95%
Set 4 - 100%
*Start from the floor every rep, and pull to just above the knee where you will PAUSE for a full 3 Seconds before finishing your pull aggressively.

Then…

2014 Regional Individual Event 5

10 Rounds For Time of:

1 Legless Rope Climb (touch the bottom of the knot)
200ft Sprint (100ft down & 100ft back)

**8 Minute Cut-off**

*Come in and try this one out! Don't feel like you can't, even if you don't think you have the Rope Climbs, we can scale for everyone. Super fast cut-off, so get as far as you can. You have to climb UP the rope with no legs, but as soon as you touch the knot, use of your legs is ALLOWED to climb down.

WEDNESDAY WORKOUT

Press
5 - 5 - 5 @ 80%

Then...

Snatch Pull
3 - 3 - 3 @ 95%

*Keeping it simple today guys, straight lifting.