Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Back Squat @ 77.5%, 2 reps/min for 10 min *fast as possible down & up
B. Snatch Pull from 2” deficit @ 235#, 4 x 3, rest 2 min *wear straps
+
30 min of:
30 sec Wall Facing HS Hold
75m Front Rack Yoke Carry *same weight as last week
50m Death March, 20# DB’s/H
15 V-Ups

A. Done

Minute 6

http://youtu.be/dBXW8ylp6jQ

B. Done. 

Set 2

http://youtu.be/oorWYojZ3ds

Sets 3 and 4 felt much better. Faster and more power. Bar felt like it got higher too. 

Metcon 

5+ 25 m death march. Ouch.