4-18-16

  
Barbell/Strength

Every 2:00 for 8:00 (5 total rounds)-

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, decrease weight and complete the EMOM
Rest 2:00

ME TNG power snatch with 90% of the above heaviest set. 

1X10, 1X20 Back Squat – use the set of 10 as a warmup, then work to a near or actual 20RM – rest 3:00+ between sets 

Conditioning 

5 rounds of:

Row 250m
30 second dead hang from pull up bar + 7 knee to elbows. (Unbroken and Without re-gripping if possible. Knew touch elbows not armpits.)

7 Clean & Jerks (anyhow) 135/95#
Rest 1:00
-ADVANCED-
7 rounds with weight of 155/105

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