160906

Tuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

16 min EMOM

1st- 5 Hang Power Snatch, 135#

2nd- 5 Muscle Ups

Complete 

+

16 min EMOM

1st- 8 Power Clean, 135#

2nd- AMRAP Strict HSPU’s, 15 sec + AMRAP Kipping next 10 sec

15+8, 13+8, 12+6, 11+7, 

10+6, 10+5, 9+5, 9+5

P.M. Threshold Mixed Training

10 min @ high consistent effort

20 Pull Ups

30 Wallball, 20#

40 Double Unders

4+20

6 min rest

Row 2k @ 90-95% MAS score

7:14.0 (1:48.5 avg/500m)

Splits: 1:48.2, 1:49.5, 1:49.2, 1:47.2

6 min rest

10 min @ consistent effort

Row 250m

7 Burpees over Erg

7 + 16m