7-29-16


Barbell

15:00 to establish a 1RM Snatch

Conditioning 

5 rounds of:

*12 strict chin ups (supinated grip) 

10 Kb Snatches into oh squat 24/16 (5 ea)
12 Box Jump Overs 24/20″
Rest 1:30
Advanced

5 rounds of:

5 Rope Climbs
10 KB Snatches (full squat) 32/24 (5 ea.)
15 Box Jump Overs 24/20″
Rest 1:30
*use band on chin ups if necessary, no kip. Must be strict. 
-Extra-

5 rounds 

5 power snatches at 65% of today’s max 

1:00 max row

Rest 1:00

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