Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, build to a tough triple, drop from the top
B. Front Squat @ 11X1, 4 x 2, rest 3 min
C1. Strict Ring Dips @ 20X1, 3 x 3 reps, rest 15 sec **add weight **note change in tempo
C2. Strict HSPU’s (6” deficit) @ 20X1, 3 x 3-5 unbroken, rest 15 sec
C3. Clapping Push Ups, 3 x AMRAP in 20 sec, rest 2 min
+
4 sets on a 3 min running clock
7 CTB Pull Ups
7 Toes to Bar
7 Thrusters, 135#
200m Run

A. 225/235f on 3rd rep
B. 315/335/355/365

C1. 70#
C2. 3 reps on all
C3. 10/9/8

4sets:
1:50/1:53/1:56/2:05