20160613

Afternoons are back to 4:30p, 5:30p & 6:30p (Open Gym).

Strength/Skill

7 sets of :

3 Hang Snatch
Rest 90-120 seconds between sets.
Build to a heavy 3

Strength

Backsquats

1x5@65-70%
1x3@75-80%
1x1@85-90%
Rest 90 seconds between sets.

Immediately followed by,

Every 2:00 for 12:00 (6sets):
5 Backsquats @80% of 1RM

Additional Accessory work
3 Sets of:
16-20 Single leg toes to bar
rest 20-30 seconds
45-60 second weighted plank
rest as needed between sets.