11-7-12

Weightlifting

Power snatch + hang power snatch + 2 snatch balance – 70% (of power snatch) x 4 sets

Push Press + Push Jerk + Spkit Jerk – 80% (of push press) x 5 sets

Strength/Skill

15 mins muscle up practice

or

1 muscle up every 20 secs for 10 mins

Conditioning

4 rounds for reps/calories

30 sec ME Row

Rest  30 secs

30 secs ME WallBalls, 20/14

Rest 30 secs

30 secs ME Box Jumps, 20 in

Rest 30 secs

30 secs ME Push Press, 75/55

Rest 30 secs