Monday August 17,2015

A. Power Snatch(1 rep) + Squat Snatch( 1+1 reps)  @ 75% of Power Snatch x 4 sets, , rest as needed.

     -145#

B. Front Squat, 75% x 5 reps, 80% x 4 reps x 2 sets, 85% x 3 reps x 2 sets, rest as needed between sets.

     

C. Clean Pull, 95% x 5 reps x 5 sets, rest as needed.

     255

+

D. 4 Rounds for time of the following:

Row 300 Meters

Wall Balls 30 reps @ 20/14 lbs

     9:46. Unbroken on the wall balls. 

+

E. Not For Time, But Quality:

20 Reps Snatch Power or Squat @ 165/115, 145/105 lbs, no touch n go, Clusters of 1, focus on form.

     - used 145 and went at a moderate pace