Monday
Banded assisted Cossack squat, 6-8/side x 3, RAN
+
A. Front Squat @ 200# + Chains, 2 reps/min x 10 
B. Power Snatch, 2 TnG/min x 10 min *about 75%
C. Wtd Hip Extensions on GHD, 12-15 reps x 4, rest 1-2 min
D. GH Raises @ 20X1, 6-8 reps x 4, rest 1-2 min
+

10 min easy bike

A) done at 200# plus 40# of chains

B) done at 130 (felt better than last week)

C) 25# vest... 15.15,15,15 

D) probably should have used more weight on C... Hammies were gone!

6,6 then I could not do a single one with my hands behind my head, did 6,6 with my hands across my chest. 

10 min AD done. 106 cals