FRIDAY 10/25

A. Power Snatch: 5 x 1.1.1; rest 15 sec b/t reps/3 min sets (165 LBS)

B. Snatch Pull: 3 x 1.1.1; rest 15 sec b/t reps/3 min sets - 105-110%of PS 1RM (185LBS.)
C. Front Squat:
1) build to a 1RM (245LBS.)

2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.

3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

+

3 rounds:

Run 200m
15 T2B
Run 200m
15 Wallballs 20lb to 10'
TIME: 11:58