Friday 2/5/16

Cycle 4 Day 13

1. Warm-up
3 SLOW rounds
10 Narrow grip OHS
10 GHD Sit Ups
5 Perfect strict HSPU

Sampson, Lizard, Butterfly, Couch stretch, PVC pass thru's, Burgener warm-up

2. OLY
EMOM 5 Minutes
5 Touch and Go Squat Snatch
Start in the neighborhood of 65-70% of your snatch max and work up if you can.

3. Met-Con
15-9-6
OHS 95/65lbs
GHD Sit Up
-then straight into-
15-9-6
HSPU
GHD Sit Up
-then straight into-
15-9-6
OHS 115/75lbs
HSPU

4. Bitch Work
Row 50 Cal x 4
Rest 3:00