Monday November 14, 2016

Choose one strength movement to complete within 20 min or both if you move through sets efficiently. 

Snatch
60%/4
65%/4
70%/4
(75%/4)2

Back Squat
60%/4
70%/4
75%/4
(80%/4)2

Conditioning
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks
 
Extra on your own - Gymnastics Conditioning
Advanced:  10x3 Unbroken Muscle-ups, rest as needed between sets
Intermediate:  16x2 Unbroken Muscle-ups, rest as needed between sets