Friday 6/27/14

FITNESS:
A1. ring rows amrap @1010; rest 1 min
A2. Goblet squat @31X1; 4-6×5; rest 90 sec
B1. Pendlay row @21X1; 3-5×4; rest 30 sec
B2. db front rack walking lunges 8 steps tough; 4 sets; rest 90 sec
10 min AMRAP:
50m FW
5 KBS
7 DB push press
5 box jumps

OPT BEING:
A. BS with variable resistance – 12 sets of 2 @ 20X1; rest 45 sec – bands or chains
B. Snatch balance build to a tough perfect single in 10mins
C. Hang Snatch build to a tough single in 10mins
D. emom – 12mins
odd – 2-3 MU
even – KBS 10reps 2/1.5pd

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– work on not riding the snatch balance down
– start clock once you are above 50% of 1rm on snatch
– russian KBS

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