Friday - August 28, 2015

A. Snatch; climb to heavy single, 2 missed lifts allowed only before ending session 



B. Squat Cycle Week 4 Day 2
Back SqT
1×8 @ 65% - 79kg
1×8 @ 70% - 85kg
1×8 @ 75% - 91kg
1×8 @ 80% - 97kg


C. Front Squat
1×5 @ 60% - 64kg
1×5 @ 65% - 69kg
2×5 @ 70% - 74kg


D. EMOM x 12
Odd: 15 Cal Row 
Even: 8 Box Jumps (30/24) step down 


E. Assistance Work 
4 Rounds
8 Single Leg Suit Case Squats (each leg) heavy
15 Band Scap Rear Scap Squeezes 
12 Weighted GHD Situps
30’ Russian Lunge Twist