Tuesday June 30, 2015

A. 3 Sets of the following:
A1. Strict Weighted Pull-Ups, 4-5 reps total, rest as needed between sets.
A2. L-Sit on Parallets, accumulate 30 seconds, rest as needed between sets.
A3. Strict Bar Dips, 12 reps @ 30x2, rest as needed between sets.

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B. Muscle Snatch, 75% of best muscle snatch, 3 reps x 3 sets, rest as needed.
     - 115#
C. Power Snatch, 75%, 1.1 x 2 sets, 80% x 3 sets, rest as needed.
     - 165#
D. Snatch Balance, 80% 1 rep x 2 sets, 85% 1 rep x 1 sets, 90% 1 rep x 1 set.
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E. 1 Set of the following:
AMRAP 75 Seconds @ Clean and Jerk @ 135/95 lbs
     - 15
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Rest 90 Seconds
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AMRAP 75 Seconds @ Clean and Jerk @ 185/115 lbs
     - 8
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Rest 90 Seconds
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AMRAP 75 Seconds @ Clean and Jerk @ 215 lbs/135 lbs

     - 5