Friday

W5
Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 7 TnG, rest 2-3 min **start @ 155# and build if moving well and feel good.
B. Front Squat @ 15X1, 4 x 4, rest 3 min
C. Strict Pull Ups, 3 x AMRAP unbroken, rest 90 sec
D1. Strict Ring Dips @ 20X1, 3 x 3 reps, rest 15 sec **add weight **note change in tempo
D2. Strict HSPU’s (3” deficit) @ 20X1, 3 x AMRAP unbroken, rest 2 min
+
4 sets on a 3 min running clock
6 Bar-Muscle Ups
12 Power Snatch, 95#
200m Run

A. 155/165/175/175
B. 225/275/285/285
C. 11/10/7

D1. 52#
D2. 16/15/14

4 sets skipped to Saturday.