8-4-17

Refer back to MFT #1216

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 23 wb into 30 round
10 reps better than last time. Didn't rest in bj at all.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

95, 115, 135, 145, 155, 165
Very happy

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

4:02, 5:17, 5:56

5-3-2-3-2
5-3-3-2-2
4-3-3-2-1-1-1