Day 5 – 2.9.18

May program this again next week of most don’t get around to it. Again, if competing tomorrow I would not do this. As an option:

3×3 front or back squats at 50% 1 RM

Not for time: 3 rounds: 20 KBs (53, 35), 20 situps, 20/15 push ups

Weightlifting

A. 2 Power snatch into 2 Overhead squats
Perform 2 power snatch. On the second power snatch keep it overhead and perform 2 overhead squats. 

Conditioning

B. EMOM 4
8 chest to bar pull ups + 8 OH lunges (95, 65)

rest 2 min

EMOM 4
6 chest to bar pull ups + 9 hang power cleans (115, 80)

rest 2 min

EMOM 4
3 bar muscle ups + 6 Shoulder to overhead (135,95)

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