Friday

W1
Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 10 TnG, rest 2-3 min **start light and move well, build as you feel comfortable
B. Front Squat @ 70X1, 4 x 7, rest 3 min
C1. Supinated Grip Pendlay Row @ 20X2, 4 x 6-8, rest 30 sec
C2. Strict Pull Ups, 4 x AMRAP unbroken, rest 30 sec
C3. Strict Ring Dips @ 40X1, 4 x 4-5, rest 30 sec
C4. Lying Tricep Extensions w/ Barbell, 4, x 12, rest 60 sec

A. Done @ 115/115/115/135 
B. 185/185/205/205 Dang those were tough. 

C1. 135/135/155/155
C2. 7/6/6/5
C3. 10/11/9/7
C4. Done