160603

W4

Friday- Snatch Position + Snatch Capacity + LB Endurance

A. Pause Snatch- build to 1RM **drop from top (Pause 3 sec at knee cap on way up and 3 sec in catch position each rep)

215

B. Snatch @ 75%, 2/min for 10 min

195 across 

Had one miss in third min. (Went down to one knee). Still got two within than min though. 

C. Front Rack Step Ups, 4 x 5/leg, rest 60 sec b/w legs

185 across. 

+

For time:

40 Alt Pistols

30 Alt Pistols, 35# KB

20 Alt Pistols, 53# KB

10 Alt Pistols, 70# KB

7:19 

did in normal shoes and had Jen no rep me on anything borderline.