1/30/13

part 1

A- Hang Squat Snatch tng x7, 4 sets; 2min rest  145, 155, 165, 175

B- Clean grip Deadlift (may use straps), EROM x3; 4 sets, 2min rest  265, 315, 335, 355 no straps

+

Alt EMOM x10 rounds

1- Squat 55-60% x3 AFAP  225lb

2- Jumping good AM x4, keep weight moving/fast  95

part 2

8min AMRAP 80%

9 GHD Sit Ups

9 wall balls

27 DU
6 even

+ 5 Minute rest

8min AMRAP 85%

8 back ext

8 snatch 95

24 lunges
4 + 24

+ 5 Minute rest

8min AMRAP 90%

7 burpees

7 box jumps

14 AD Cals
 5 + 11

Totally missed the hang part on A.  Wish I would have read it cause hang Tng is much easier for me than full snatch tng.