March 3, 2015

A.

Five Sets of:

Muscle Snatch x 1 rep

B.

Every 90 seconds for 18 minutes (12 sets)

Snatch

Sets 1 - 3 @ 65-70% x 3 reps

Sets 4 - 7 @ 70-75% x 2 reps

Sets 8 - 10 @ 80-85% x 2 reps

Sets 11 - 12 @ 85-90% x 1 rep

C.

5 sets of:

Snatch Pull x 3 reps (heavy)

D.

Three sets, each for times of:

750m Row

12/9 Burpee Muscle Ups

rest 3 minutes

E.

Three sets, not for times of:

Bridge Up x 10 reps

rest 45 seconds

Supine Ring Row x 10 reps

rest 45 seconds