4-4-16

   

Weightlifting 
#1) 
Every 1:30 for 6:00-
5 T&G Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Rest 2 minutes exactly then do 
#2) 
1XME UB T&G Power Snatches @ 90% of heaviest weight used for at least 4 reps of #1
Strength
 1X10, 1X20 Back Squat – use the set of 10 as a gage to judge how heavy you can go, then fairly heavy but not maximal load for the 20 reps – rest 3:00+ between sets
Conditioning 
 AMRAP in 10 min. of:
9 Sumo Deadlift High Pulls (95/65)
12 Wallballs (20/14)
:30 rest between rounds

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