1-6-17


Weightlifting 

1) 10:00 (strict 10:00) to establish a 1RM Snatch *Rest long enough to change plates and start the clock before beginning #2.

2) Every 1:30 for 7:30 (6 total reps) 1 Snatch @ 85%, 90%, 95%, 85%, 90%, 95% of max from #1 (each percentage represents loading for each of the 6 reps)

Conditioning 

“Assault on Fran”

For time:
21-15-9
Thrusters 115/75
Pull ups 

Airdyne cals 
-Advanced-

135/95 & c2bar

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