Baby Week 4
Friday
A. Power Snatch x 1/min *start @ 55% and add 5%/min.  if you hit every lift, continue off the clock for a max
B. Power Clean x 1/min *start @ 55% and add 5%/min.  if you hit every lift, continue off the clock for a max
C. Front Squats w/ Chains, build to 1RM
D. GH Raises @ 20X0, 6-8 reps x 5, rest 2 min
This was the day I did that beast of a team workout. So I got to move some heavy weight around for a lot of reps and a lot of strict gymnastics.+
Air Dyne 10 min @ Z1

Saturday
Run 600m x 4, rest 3 min
2:22
2:18
2:17
2:13**record HR and times
+
A1. Wall Facing HSPU’s @ 30X1, 4-6 reps x 5, RAN
6,6,6,4,5A2. L-Sit Pull Ups, AMRAP Unbroken x 5, RAN
8,7,7,7,6
Sunday- off

Monday
A. Snatch Pull from 2” deficit, 1/30 sec @ 100% x 12 reps
245B. Back Squat @ 22X1, build to 5RM
380 5 rep PRC1. Seated DB Press @ 30X3, 6-8 reps x 5, rest 1 min
8,8,8,7,7C2. Tuck Front Lever Pull Ups @ 20X1, 6-8 reps x 5, rest 1 min
8,8,8,8,8

Tuesday
Row 4 min @ 2:01/500m
rest 30 sec
x 3
rest 2 min 
x 2
2:00.3
2:00.5
2.00.8
2:00.8
2:01.3
2:00.3
Wednesday
A. Clean + 2 Jerks, build to max
Worked up to 295 for a couple reps to get ready for next weekB. Power Clean @ 245#, 20 reps for time:
6:02C. Wtd Back Extensions, 15 reps x 4, rest 1-2 min
D. 30 muscle ups for time:
5:40 PR  i think +
Crossover Symmetry recovery