Friday October 28, 2016

A) Power Snatch: Establish Heavy Single In 10 minutes.

B) Snatch High Pull (Hip): 75%x5x3
• Based Off Heavy Single (A)
• Hip Starting Position/Knees Bent
• Elbows High!

C) 15 Rounds: 12 MIN CAP
5 T2B
5 Thrusters 115/75

D) For Time: 9 MIN CAP
12-9-6-3 (Unbroken Reps)
Strict HSPU (LVL Surface)
- Then -
PWR Snatches 115/75
*Complete all sets of Strict HSPU, while resting as needed between sets, before advancing to PWR Snatches. Complete all sets of PWR Snatches
unbroken while resting as needed between sets.

E) Accessory:
• Strict L Sit Ring Pull-up: 5x5
• Reverse Hyper Ext.: 5x15

This is a maintenance strength session (no fails). Focus is maintaining maximum speed on front squats, as well as Jerk footwork. 
• 3s Pause In Every JerK

B) Interval: 5 Rounds
8 Bench Press 205/145
20 Calorie Row (100%)
• Rest 1:45

C) 3 Rounds 
30 GHD Sit-ups 
30 UB Wall Balls 20/14
• Rest 2:00 

D) Accessory: 
• Weighted Pull-up: 5x3 AHAP
• Weighted Back Ext.: 4x20

Never let what you can't do get in the way of what you can!

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