Training

Thursday

4 sets @ 90-95% effort:

15 box jumps - 24"

12 ring dips

9 squat snatch - 115lb

50 DU's

Rest 5 x work time
1:40, 1:53, 1:50, 2:00+ DNF
everything but DU's unbroken

Saturday

A. Below Knee Power Snatch Cluster, 1.1.1 x 3 sets, 3-5 min
175-185-195(2)

B. Squat Snatch, 1 moderate effort rep x 3 sets, 3 min
230(f), 230, 230(f), 230

C. Back Squat @ 20X1, 1 tough rep per min for 10 mins
308#

D. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rds for time:

HSPU

Strict Pronated Chin-up
17:40

E. For time:

1 mile on AD
2:07