Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. FSQ @ 80%, 1 reps/45 sec for 10 sets*fast as possible down & up
B. Snatch Pull from 2” deficit @ 215# + 30# of chains, 4 x 3, rest 2 min *wear straps **put chains inside hands
+
30 min of:
Row 250m
10 V-Ups
Air Bike 60 sec
10 Back Extensions

A. Done at 245.

B. Done

http://youtu.be/tf4QOG9H0ZQ

Metcon

7 rounds.