12/19/13

A1. Back Squat @ 20X1- 5 x 1 rep; rest 20 sec (92-95%)

-335

A2. Back Squat @ 20X1- 5 x 4-5 reps; rest 3 min (80-85%)

*superset here, either have 2 bars set up or do your 1 heavy rep, slide some weights off then your 4-5 reps w/ slightly lighter weight)

-285

C. Snatch Grip DL @ 30X1- 3 x 5 reps @ 105%+ of snatch; rest 2 min *perfect form, keep butt low

-235

D. Snatch x 1- @ 70%- on the minute for 8 min

*if this feels great, DON'T go up in weight, it's skill work.  If it feels heavy, go down in weight.  This is for speed and mechanics

-170

P.M.

20 min EMOM

Odd- 3 Lunges/leg + 2 Front Squats, 225

Even- 10 CTB Pull Ups

+

20 min EMOM

Odd- 12 KB Swings, 70lbs

Even- 10 Toes to Bar

- done.