Fri 14APR17

AM
A) Snatch: Emom 20 min – 1 rep – buidling load

1. 135
2. 145
3. 155
4. 165
5. 175
6. 185
7. 195
8. 200
9. 205
10. 210
11. 215
12. 220
13. 225
14. 230
15. 235
16. 240
17. 245- miss
18. 250
19. 255
20. 260- miss
* posterior was getting tired

B) Overhead Squat
Every 3 min –
Sets 1-5 – OHS x 3 – 80%
Sets 6-10 – OHS x 2 – 85%

260, 275

C) Snatch lift off + Snatch DL: 2.1 x 8; rest 3 min

1, 2. 275
3, 4. 285
5, 6. 295
7, 8. 305

D)FT:
9-7-5
HSC – 225,245,265#
Ring MU

6:59

HSC: UB, 5-missed 6th (out in front)/2, 3/2
rMU: all unbroken

PM
A) 3 sets @high effort:
Run 800m
3 RC – 15′
50m HS walk
75 GH sit ups
50m HS walk
3 LLRC
rest walk 4 min

1. 16:07
2. 18:20
3. 20:28

Lower back BLEW up on the sit ups to HSW in the first set.

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