Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 12 TnG, rest 2-3 min **start @ 115# and build if moving well and feel good.
B. Front Squat @ 11X1, 4 x 3, 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 (5” deficit) @ 20X1, 3 x 3-5 unbroken, rest 15 sec
D3. Clapping Push Ups, 3 x AMRAP in 20 sec, rest 2 min
+
4 sets on a 3 min running clock
12 Toes to Bar
15 Wallball, 30#
200m Run

A. 115/135/135/145
B. 275/315/345/355 failed 2nd rep 
C. 11/10/7

D1. Done @ 55#
D2. 3 unbroken 
D3. 10/9/8

4 sets: 2:03/2:00/2:03