Monday, 170116

Oly/Strength
A. Snatch High-Pull + Hang Snatch (below knee) + Snatch, Hit a Heavy for the complex and then (1+1+1) @ 90% and (1+1+1) @ 95% 
B. Snatch Pull (controlled eccentric in proper position), 4 @ 85% and then 3x4 @ 90%
C. Front Squat, 2x4 @ 65% then 3x4 @ 70%


Conditioning
In teams of 2:
2,000m Row
50 DB Thrusters (45/30)
50 Chest-to-Bar Pull-ups
1,500m Row
40 DB Thrusters (45/30)
40 Chest-to-Bar Pull-ups
1,000m Row
30 DB Thrusters (45/30)
30 Chest-to-Bar Pull-ups

Gymnastics Conditioning
5 sets: 2 strict pull-ups + 3 kipping pull-ups + 4 bar muscle-ups