105 min
40 cal assault bike, 2 wall walks, mobility

Invictus November 25 2014

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters > practice
Alternating Pistols with 16/24 kg KB x 10 reps > no weight
L-Sit from Ring Support x 30 seconds

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
20 22.5 22.5 25 25 27.5
and then…

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85% > skaalatut painot
27.5 30 30 hs x 32.5 32.5 35 35 hs ja s x 35
C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
Rest 2-3 minutes

D.
Three sets of:
Bench Press x 10 reps 10x32.5 10x35 8x35
Rest as needed
Single-Arm DB Row x 10 reps @ 2111 8x35 lbs
Rest as needed