150216: Pause Snatch

BBG: 1) 5X3 Pause Snatch (3 sec. pause at knee)

Strength:

2A) Press: 70X3, 80X3, 90XME, R60***

***Add 5-10 pounds to your 1RM Press, and calculate a new training max for this mesocycle (4 weeks)

2B) 3XME C2B Pull-up in :45 seconds, R60

Conditioning:

3) 3 rounds for time: 50 Double-Unders 50 WBS

Competition:

4A) 3X10 Muscle-up transitions 4B) 3X25 GHD Sit-up