Wednesday October 11th

A-Snatch                            

3 x 1 @ 75%                      

2 x 1 @ 80%                        

1 x 1 @ 85%   

B- 5 x 4 Segmented snatch grip deadlift- 3-0-3-0      

Pausing 2in off floor- knee- mid thigh on the way up- 3 sec descent 

C- 3 rounds                                           

21 Hang power snatch 115/75                 

15 Pull ups                                 

9 Dips