11-09-15

AM

A. Squat Snatch. 110-120. 8 singles/ attempts. Rest as needed. 110x7, 1f, 105x1.

B. Back Squat 185. 30 for time. 7:50. 6, 3s....  15 just under 4 min

C1. OHS 95# (from floor). 7 reps. 30 sec rest. 20s, 20s, 25s, 26s, 21s.

C2. Muscle Up. AMRAP in 1 min. 3 min rest. x5 3, 3, 2/1/1, 2, 1, 1.

PM
A. Strict HSPU. start every 90s. 1 every 45s x 2 reps. x7-10sets
B. HS Walk Practice. 10-14' avg