Tuesday - 6.3.14

Warm Up

3 Rounds

• 6 Front Squats (65 / 45)
• 4 Renegade Rows (25 /15)
• 10sec Chin Up Hold Over Bar
• 4 PVC Heaving Snatch Balance

Strength – 18 Minutes

Snatch*

Rope Climb

*work on all aspects of the barbell snatch and rope climb.  If you cannot climb rope to save your life - work on a 3-5sec chin up hold over bar.  All attempts will be singles… get as heavy as possible.  Doesn’t matter if you work on a hang power snatch, snatch grip high pulls, full squat snatch, snatch balance, snatch off blocks, etc.

Finisher

12 – 10 – 8 – 6 – 4 – 2

Back Squat (95 / 65)

DB Push Press (60ish / 30ish)