140704

Friday- Snatch Balance + Snatch Int + Cl&J Int + UB Density Training + LE Intervals
A. Drop Snatch- build to 1RM, same as snatch balance but no drive up, still move feet from pulling stance to catching stance

185
B. Power Snatch Cluster- 5 x 1.1.1, 10 sec rest b/w reps, 2 min b/w sets, all heavy, no failed reps

1st 3 sets. 205x3, next 215x3. Last 225x3 (2 misses and 1 squat snatch)

C. Power Clean.Hang Clean.Push Jerk- 2.1.1 build to a heavy set (don’t let go of the bar)

245
+
King Kong

5:17
+
For time:
15 Muscle Ups
20 Strict HSPU's

4:54
+
15 sec Air Dyne Sprint ALL OUT, rest 2 min x 6

~12-13 calories each.