Monday September 12th 2016

A. Power Snatch . Hang Power Snatch; 1.1 every minutes for 10 min @ 70-75% (PS max)
B. Pause Back Squat (2s); 3 reps x 8 sets, rest 1m (55% BS max)
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3 Rounds:
6 Front Squat from floor @ 3030 tempo (40% 1RM)
30 second Assault Bike @ 70-75%
---rest 3 min 3 Rounds:
6 Front Squat from floor @ 3030 tempo (40% 1RM)
30 second Assault Bike @ 70-75%
---rest 3 min
3 Rounds:
6 Front Squat from floor @ 3030 tempo (40% 1RM)
30 second Assault Bike @ 70-75%