7-5-16

Strength: 

3 position Snatch (UB)

- high hang + mid hang(top of knee) + floor

Work up to a H.S.

S/S

Back Squat - cluster 

4 sets @ 75% of 1RM 

1 set = 3 reps rest 15sec, 3 reps rest 15sec, 3 reps 15sec rest, 3 reps 15sec rest. During 15sec rerack weight 

Rest 2-3min between sets 

WOD: Fight Gone Bad

3 rounds - 1 minute at each for reps 

Wall ball 20/14

SDHP 75/55

Box jump 20in

Push press 75/55

Row -cal

Rest 

Stamina: 4 rounds - for total cal

Row 45sec Max cal

Rest 1min 

Ride bike 45sec Max cal

Rest 1min