Tuesday 6/14/16

BB WORK:
Power Snatch: 4×4
Start near 80% based on how you feel and climb if it stays smooth. Try not to get caught up in moving maximal weight. It’s time to clean the movements up while getting comfortable with repeating moderately heavy weight. Drop and reset each rep.

STRENGTH:
1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed
2) Front Squat: 1X5@65%, 1X5@70%, 1X5@75% – rest as needed

METCON A:
10 Shoulders to OH @75% of C&J 1rm
Row 1k
30 Lateral Burpees (over the bar)

ENDURANCE WORK:
EMOM 10 Minutes
200m Row SPRINT
Row number 10 should be the type that you fling the handle at the end and sort of fall off the rower seat but your feet are strapped in and you can’t get yourself to undo the straps. 😛

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