Monday, 032017



Those of redoing 17.4

Weightlifting:

A. Snatch balance – 3RM for the day

B. Snatch pull (high blocks) 125% 5×5 (straps)
Strength

A. Strict 6/3″ deficit hspu 4×7. *weighted for those who can

B. Weighted strict Rope climb emom x 10 x 1 rep 
Conditioning:

21-15-9

Power cleans 155/108

Strict ring dips 
Rest 5 min
9-15-21

Burpee box jump overs 24/20

Ghd sit-ups
Separate strength / conditioning to am / pm however you choose. 

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