Tuesday 091316

TEST DAY
Compare to 080216

Warm Up
3×12 Hip extension
AMRAP 5 minutes
Row 150m
30 Double Unders

Pause Low Hang Squat Snatch
4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%

Snatch
10×1 @75-85% of weight you worked up to from the low hang.
Be smooth and technical on these 10 reps. Save the big weight for next week.

Metcon Retest
AMRAP 6
6 Overhead Squats (135/95)
6 Strict HSPU

Skill Retest
Find your 3RM strict weighted pull-up