Monday, 170123

Oly/Strength
A. Snatch High-Pull + Hang Snatch (below knee) + Snatch - 3RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)
B. Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3, 85%x3, 90%x3, 80%x3
C. Back Squat - 70%x6, 75%x6, 6RM

Conditioning
EOMOMx18
1-2: 1 Round of Mary/Cindy
3-4: 1 Round of DT
5-6 - 30/24 Cal Row

1 Round of Mary = 5 Handstand Push-ups + 10 Alt. Pistols + 15 Pull-ups
1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
1 Round of DT = 12 Deadlfts + 9 Hang Power Cleans + 6 Jerks (155/105)

Gymnastics Conditioning
50 Strict Pull-ups for time