20161212

20161212:

Snatch: 3×60, 3×65, 3×70, 3×75, 2x3x80

Then,

4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B Pull-ups

Comp:
1. Snatch: 3×60, 3×65, 3×70, 3×75, 2x3x80

2. Snatch Pull: 4x3x95

3. Back Squat: 8×70, 8×75, 8×78

4. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets

5. Conditioning
4 RFT:
20 Wallballs (30/20#)
20 KB Swings (2/1.5 Pood)
20 Burpees
20 C2B Pull-ups

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