Friday 9/12

A. Snatch Grip DL  @4111;  5,5,5,5 reps every 90sec/ 2:00 rest--hips low, chest up

115#
B. Snatch grip Pulls 3,3,3 (135#) pull bar high on hips/ 2:00 rest

135#
C1. Push Press @12X2; 6 x 4 /30sec rest--stick top for two counts

80#
C2. BB Shrugs10,10,10,10 / 2:00rest #95--shrug shoulders up and back

95#

+

4 sets @85% --record reps per set, find a sustainable pace

30sec Russian KBS 1.5
30sec Box Jump 20" - step down
30sec Burpee
30sec Double Unders

rest 3:00

record reps for each exercise per round

          1      2     3     4

RKB  18     19    20    20

BXJ     9     10    11    12

BUR    7   . 8      9      9

DU      10   18    30    15