Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 15 TnG, rest 2-3 min **start @ 95# and build if moving well and feel good.
B. Front Squat @ 15X1, 4 x 5, rest 3 min
C1. Supinated Grip Pendlay Row @ 20X2, 3 x 6-8, rest 30 sec
C2. Strict Pull Ups, 3 x AMRAP unbroken, rest 30 sec
C3. Butterfly Chest to Bar, 3 x AMRAP Unbroken, rest 2 min
D1. Strict Ring Dips @ 40X1, 3 x 3 reps, rest 30 sec **add weight if possible
D2. Strict HSPU’s @ 30X2, 3 x AMRAP unbroken, rest 30 sec
D3. Lying Tricep Extensions w/ Barbell, 3 x 12, rest 2 min

A. All @ 95#. I think you found something that I hate more than running

B. 225/245/255/265

C1. 155
C2. 7/7/6
C3. 25/25/23

D1. 26/35/45
D2, 10/11/11
D3. Done