20161107

20161107:

Snatch: 4×60, 4×65, 4×70, 2x4x75

Then,

10RFT:
7 SDHP (95/65#)
7 Front Squats (95/65#)
7 Push Jerks (95/65#)

Extra Credit/Comp:
1. Snatch: 4×60, 4×65, 4×70, 2x4x75

2. Snatch Pull: 4x3x90

3. Back Squat: 4×60, 4×70, 4×75, 2x4x80

4. Conditioning
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks

5. Gymnastics Conditioning
Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets
Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets
Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30×1 Unbroken Muscle-ups, rest as needed between sets
*Compare times to last Monday. The goal isn’t to beat your time, but to simply compare and learn.

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