Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 5 x 5 TnG, rest 2-3 min **start @ 135# and build if moving well and feel good.
B. Front Squat @ 15X1, 4 x 4, 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. Bar-Muscle Ups, 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 (3” deficit) @ 20X1, 3 x AMRAP unbroken, rest 30 sec
D3. Lying Tricep Extensions w/ Barbell, 3 x 12, rest 2 min **add weight if possible

A. 135/155/165/185/195
B. 225/275/285/295

C1. 185/135/135 
C2. 7/7/6
C3. 6/6/5

D1. 44#
D2. 5/4/6
D3. 65#