Monday December 5, 2016

Choose option 1 or option 2 from the strength/skill portion below. take 20-25 minutes to complete.

1a.  Snatch
60%/3
65%/3
(70%/3)3

1b.  Snatch Pull
(85%/3)4

2a.  Back Squat
(65%/8)3

2b.  Muscle-up Skill Conditioning
Choose one of the following:
A.  3 sets of 9 unbroken muscle-ups
B.  4 sets of 7 unbroken muscle-ups
C.  5 sets of 5 unbroken muscle-ups
D.  6 sets of 4 unbroken muscle-ups
Rest 1 minute between sets

3.  Conditioning
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B