Tuesday July 15, 2015

A. 3 Sets of the following:

A1. 10 Butterfly Pull-Ups

A2. 30 Double Unders

A3. 12 Toes to Bar Unbroken Kipping, rest as needed between sets.

A4. Hollow Holds, 35 seconds, rest as needed between sets. I love 

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B. Muscle Snatch, 90% of best muscle snatch cluster, 1.1 x 3 sets, rest as needed.

     - 125#

C. Power Snatch, 70%, 1 rep x 3 sets, rest as needed.

     - Worked up to 165

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D. 1 Set of the following: Snatch of the following

A. Max Reps in 50 Seconds @ 145/95 lbs

     - 11 reps

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Rest 90 Seconds + Change Plates

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B. Max Reps in 40 Seconds @ 155/100 lbs

     - 6 reps

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Rest 90 Seconds + Change Plate

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Max Reps in 30 Seconds @ 165/105 lbs

      - 4 reps

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Rest 90 Seconds + Change Plates

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Max Reps in 20 Seconds @ 185/115 lbs

     - 1 rep  (PR!!!)