Monday December 12, 2016

Choose between option 1 or 2. If doing the back squats also spend time working on muscle-ups or pull-ups.

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

2a.  Back Squat
(70%/8)3

2b.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 12 unbroken bar muscle-ups
B.  4 sets of 9 unbroken bar muscle-ups
C.  5 sets of 7 unbroken bar muscle-ups
D.  6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets
 
Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")