09-14-15

AM

A. Muscle Up. 1 every 50 secs x 12. perfect reps.  1 double after

B. Squat Snatch w/ 2 sec pause above knee. 2 on the min for 10 mins. 85-100#. 5 sets @90, 5 sets at 95, 1 failed rep at min 7

C. Snatch Deadlift 135-155# @ 3030. 5 reps. 2 min rest. x6.  (keep good snatch pulling mechanics and not just a wide grip DL)135x3, 145x3

D. Behind the neck Split Jerk. Build to a max. 170

PM

A. Squat Clean. 6 singles. 145-155#.  145x1, 150x2, 160, 165, 170, 172 PR

+

6 sets

3 Thruster 125#

9 CTB Pull Up

12 Burpees AFAP
all unb, 1:15, 1:18, ....