Wednesday- UB Low Vol + LP + Low % Aerobic

A. Hang Squat Snatch, build to tough single in 12 min **video

Got up to 105

B. Squat Snatch, 1/min for 15 min @ same weight of A **2 sec pause in catch position

105

C1. Supinated Grip Pendlay Rows @ 20X2, 3 x 10, rest 60 sec

100

C2. Single Arm DB Push Press @ 20X2, 3 x 8/arm, rest 90 sec

+45

Heavy Sled Push- 4 x 12 sec MAX EFFORT, rest 90 sec

+135 last time I moved it once and only pushed to be stuck the whole time 

15 min @ 70%

1 Rope Climb (legless if possible)

100’ Farmer’s Carry, 70#/H

3 x 25 Unbroken Double Unders

10’ Lateral Wall Facing HS Walk both directions

12 GH Sit Ups @ 30X0 **just back to parallel and back up

3 Skin the Cat

1 Front Squat @ 85% 1RM 235

1 round and finished the GHD