Monday 103111

REMINDER THAT THE NEXT ON-RAMP WILL START ON TUESDAY AND NOT TODAY.

HAPPY HALLOWEEN!!

WOD
1st
Shoulder Press: 5-5-5
Set 1: 65%
Set 2: 75%
Set 3: 85%

2nd
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5/1 pood
Right-arm Kettlebell snatch, 1.5/1 pood
Pull-ups

COMPETITION TEAM
Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
Front squat – heavy single; 90% x 1 x 2

4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm