160913

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- 10 Hang Power Snatch, 115#

2nd- 15 Box Jump Overs, 24”

Complete 

+

16 min EMOM

1st- 12 Russian KB Swings, heavy

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

15+8, 14+8, 11+6, 10+6,

10+5, 10+6, 10+6, 10+3 (10th rep at :16)

P.M. Threshold Mixed Training

10 min @ high consistent effort

10 CTB Pull Ups

10 Thrusters, 135#

25 Double Unders

6+10

6 min rest

Run 1 mile @ 90-95% MAS score

7:06.3

6 min rest

10 min @ consistent effort

Row 500m

15 Burpees over Erg

3+281m