130325

AM
1) snatch + hang snatch ladder: start at 115 working up 10 lbs every 60 sec until failure.  YES 10LBS EVEN IF IT IS A HARD JUMP

THEN:

2)

A) Snatch high pull: 3x3 @ 175#

rest 30 sec

B) ME UB Toes To Bar: 3xME

rest 30 sec

C) Front Rack Barbell Step Ups: 3x8 each leg @ 95# DO NOT PUT THE BAR DOWN UNTIL ALL 16 REPS ARE DONE OR DROP THE WEIGHT

3) 15 min running clock: 2K Row, 50 alternating pistols, 30 hang power cleans @ 135, ME muscleups in remaining time

 

PM (after 12 hour shift)

1A) 3 x 90 sec plank hold

1B) 200 m farmer's carry (53)

 

2) 20 min row at 70% pace