Tuesday 12/8/15

Cycle 3 Day 17

1. Warm-up
3 Rounds
10 Empty bar high hang squat snatch
12 Pull-ups or Ring Rows

2. OLY
‘PortSide Snatch Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 2
This will feel like conditioning, especially if you do it right.  To clarify this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”.  The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after…

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3. Met-Con
AMRAP 15 minutes
15 Calorie row
12 KB front squat 53s/35’s
9 Strict HSPU Or scaled:  Box/Pike Push ups