Tuesday, 092214

A. Snatch; climb to heavy single with 3 second pause below knee on way up - 15 min

B. Snatch ; Triples - 4x3 @70-75%; rest 1:30 between sets 

C. AMRAP 12 @comp pace per athlete ; 5 burpee , 5 bar muscle up, 5 box jump (30/24) step down, 5 power snatch (135/93)

rest 6 min 

amrap 12 @70-80%; breathing focus, calm smooth movement here; Row 250m, 20 Double Unders, 15 Air SqTs, 10m HS Walk

Friday 081613

A. Snatch - Triple - NOT TnG - 15 min or so to hit heavy Triple

B. Snatch High Pull 3x3 @105%, rest 1:30

C. 

50 Wall Balls (20/14) - to rig target

30 T2B

40 wall Ball

25 T2B

30 Wall Ball

20 T2B

20 Wall Ball

15 T2B

10 Wall Ball

10 T2b

D. Accumulate 3:30 of L-Sit Holds