Tuesday - October 13, 2015

A. Snatch – up to 3RM from the knee + 2×3@90%


60kg/132lbs from the hang TnG
Drop sets: 55kg/121lbs


B. Snatch Grip Deadlift – up to 5RM for the day + 1×5 @ 90%
90kg/198lbs
80kg/176lbs




C.
40 Double Unders
15 GHD Sit Ups
300m Row 
15 TnG Box Jumps (don’t extend at top, just down and up)
20 KB Swings (53/35)
15 Weighted Ab Mat Sit Ups - 25lbs
10 Power Snatches (95/63)
rest 5 min x 3 
*sustainable rounds is the goal here
TIMES: 4:11, 4:23, 4:15 - really fun workout with Nick and the 6:30 PM class. Cant guarantee I would have gone this fast without him though! Shannon 3, Nick -0