Workout of the Day
A.
Three sets, each completed within 60 seconds, of:
0:15 seconds – Snatch x 1 rep @ opening weight
Change to second attempt weight
0:30 seconds – Snatch x 1 rep @ desired second attempt weight
Change weight to your teammate’s opening weight
Rest 2 minutes
ORDER AND PLATE CHANGES:
* Ayo – 135 –> 145 (145 stays)
* Cat – 145 –> 155 (145 on)
* Mel – 145 –> 155 (205 on)
* Nuno – 205 –> 225 (225 stays)
* Bryce – 225 –> 245 (245 stays)
* Jack – 245 –> 255 (If you don’t make 245 within the first 25 seconds, you MUST drop to 225 and hit that.)
* Clare – 135 –> 145 (145 stays)
* Tammy – 145 –> 150 (150 stays)
* Cynthia – 150 –> 155 (185 on)
* Isaac – 185 –> 205 (205 stays)
* Taylor – 205 –> 215 (245 on)
* Mike – 245 –> 255-265
B.
Three sets for times of:
100 foot Handstand Walk
WALKING ORDER:
* Nuno, Jack, Bryce, Mel, Cat, Ayo
* Isaac, Tammy, Mike, Cynthia, Taylor, Clare
C.
For total time, women will complete, then men will complete:
30 GHD sit-ups, each
40 muscle-ups, total
50 hang power cleans, total (205/135 lbs)
Team Sequences:
* Mel, Cat, Ayo – note how muscle-ups were split up; for power cleans – Cat (10), Ayo (10), Mel (10), Cat (10), Ayo (10)
* Nuno, Jack, Bryce – note how muscle-ups were split up; for power cleans – Bryce (10), Jack (10), Nuno (10), Bryce (10), Jack (10) – Bryce stays available to sweep while Nuno is going, and on Jack’s final set.
* Cynthia, Tammy, Clare – note how muscle-ups were split up; for power cleans – Clare (10), Cynthia (10), Tammy (5) Clare (10), Cynthia (10), Tammy (5)
* Isaac, Mike, Taylor – note how muscle-ups were split up, for power cleans – Mike (10), Taylor (5), Isaac (5), Mike (10), Taylor (5), Isaac (5), Mike (10)