4/13/17

AM
A. Snatch Positional Work x 10 minutes
B. Every 90 seconds x 15 minutes (10 sets)
1 Snatch *building* 85, 95, 105, 115, 115, 115, 120, 125x3
C. Snatch Pull from 4" blocks x 3 reps @ 90% rest 1:30 125# not sure how many sets so did 3x3 (used 6" pads)
D. Every 2:30 x 15 minutes (6 sets)
Back Squat
set 1 & 2 - 5 @ 65% 190#
set 3 & 4 - 5 @ 70% 205#
set 5 & 6 - 5 @ 75% 220#
(No belt)
E. Accumulate 2 minutes L-Sit Hold
:60, :30, :30


PM
3 sets:
Low Hips Bear Crawl x 50' (slow and controlled movement, keep neutral spine)
Ostrich Walk x 50'
Duck Walk x 50'
rest as needed
+
"Tabata Barbell"
Deadlift x 115# 9
Hang Power Clean x 95# 6
Front Squat x 75# 9
Push Press x 55# 12
*score = sum of lowest interval totals*
36

Finisher:
3 sets not for time:
1 Seated Legless Rope Climb
:40 Second Handstand Hold against wall (only 1 foot touching wall)
Done.