Friday

W4 for pensacola
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. High Hang Snatch + Below Knee Hang Snatch, build to a max
B. Squat Snatch w/ 90% of above, 3 x AMRAP unbroken, rest 3 min
+
15 Dead Lifts, 275#
15 Strict HSPU’s
10 Dead Lifts, 315#
10 HSPU’s, 5” deficit
5 Dead Lifts, 365#
5 HSPU’s 10” deficit
+
**can be done in p.m.
Run 400m @ -2 sec pace from last week
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s

AM:
Warm up - Done

A. 235# - Felt good.

B. 2/2/2 - These are really hard. I feel like I should be able to do more. Not happy about this result.

C. 4:50 -

PM: Runs
1:39
1:40
1:39
1:39
1:37
1:35