Monday December 19, 2016

Choose either option 1 or 2 for strength portion today.

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2a. Back Squat
70%/8
75%/8
78%/8

2b.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 10 unbroken muscle-ups
B.  4 sets of 8 unbroken muscle-ups
C.  5 sets of 6 unbroken muscle-ups
D.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets
 
Conditioning
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU