Thursday 1/21/16

Cycle 4 Day 4

1. Warm-up
Slow 8 minute AMRAP
Row 200m
10 Pull-ups or Ring Rows
10 GHD sit-ups

Sampson, Lizard, seated straddle, couch stretch, puppy dog, Burgener warm-up

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.

3. Met-Con
4 Rounds
15 Hang power snatch 95/65lbs
20 Wallballs 20/14lbs

4. Partner Gymnastics----EXTRA
With a partner:
160 HSPU for time*
*Non-working partner must be holding a 135/95lbs barbell overhead for HSPU to count.