Barbell Work

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

Skill

5 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 32/24kg

-then-
3 rounds of:

100′ Bear Crawl
 15 T2B

-then-
30 KB Swings 32/24kg
For time.

 Here are some pictures from Our Compound Adventure race held over the summer. This race was a blast!!!! Who's down for a winter race???