Wednesday November 28, 2018


Snatch (3 Position Snatch @ 60-65% x 4 sets)

New set every :90

3 Position today = floor, low hang, mid hang.

Do not exceed percentages. This should feel light and smooth. Remember we are in a deload week. We should not be anywhere near failing reps today.


For Time:

Overheaad Squat 135/95
Chest to Bar Pull Up

Rx + = Bar Muscle Up
Cap = 7 minutes

This is a fast workout, with only a 7 minute cap. The barbell movement should be able to be performed with very few breaks