Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Back Squat @ 70%, 2 reps/min for 10 min *fast as possible down & up
B. Snatch Pull + 2 Snatch Dead Lift @ 225#, 4 sets, rest 2 min
+
3 sets @ high consistent effort
Row 500m
100’ Double KB Front Rack Carry, 53#
10 Box Jumps, 30”
10’ HS Walk
rest 2 min b/w sets

A. At 240 done

http://youtu.be/GHj4wOFO7GQ

B. Done. 

http://youtu.be/Xkrr8KVvCiI

Metcon

4:05

4:25

4:15