Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 12 TnG, rest 2-3 min **start light and move well, build as you feel comfortable
B. Front Squat @ 70X1, 4 x 6, 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 3 reps, rest 30 sec **add weight if possible
C4. Lying Tricep Extensions w/ Barbell, 4, x 12, rest 60 sec


A. all done @ 95#
B. 185/185/205/205 those are tough

C1. 185#
C2. 7/7/6/6
C3.Done
C4. Done 45#