4-11-16

  
Barbell

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 min. then
1XME UB T&G Power Snatches @ 90% of heaviest weight used for at least 4 reps of the above. 

Strength 

1X10, 1X20 Back Squat – use the set of 10 as a warmup, push weight on 20 reps from last week but still not a full max – rest 3:00+ between sets

Conditioning 

For time:

15 ring rows
15 Thrusters 95/65#
20 Cals Air dyne

20 ring dips

15 Thrusters 95/65#
20 Cals Air dyne
15 ring rows 

15 Thrusters 95/65#
20 Cals Air dyne
ADVANCED

For time:

5 strict pull ups 
15 Thrusters 115/75#
20 Cals Air dyne
10 strict pull ups 
15 Thrusters 115/75#

20 Cals Air dyne

15 strict pull ups

15 Thrusters 115/75#

20 Cals Air dyne

*if you are doing advanced, and are unable to do strict pull ups, use a light weight band and do them strict. 

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