Bench Press – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
4RFT (14 min cap) 200m run 8 Strict Pull Ups | Assisted PU | Ring Rows 12 Single Arm DB Devil’s Press 50/35 | 35/25 | 25/15
Workout – The run today should be to help you shake your arms out from the strict pull ups and the snatch portion of the devil’s press.
Squat Snatches – 4×3 Building from 70%
Workout – will be getting some practice with our squat snatches today, limit rest to about 2 mintues.
AMRAP 9 2 Rounds of 20 Overhead Squats 95/65 | 75/55 | 45/35 400m run Max Power Snatch in remainder of the time 95/65 | 75/55 | 45/35
Workout – breaking apart the squat snatch from the strength, we’ll get two rounds in about 6-7 minutes giving us a solid chunk of time to accumulate power snathces at the end.
