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AM Session:

Snatch technique work for 20 minutes.  Almost PRd.  I am so close. Grr.

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO

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1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

115, 135, 155, 165

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups

*Rest 3 minutes between each round.

Total working time: 4:20

Split times - 1:02, 1:03, 1:06, 1:09 Everything UB

Midline/Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. no weight
1b) 3X10 Reverse Hypers – heavy, rest 45 sec. 2 purple bands on GHD 
1c) 3X10 STRICT Toes to Bar – rest 45 sec. completed with toes pointed, legs straight and together. Gymnastics style :)

MFS - 2, 4, 4 Great training day!