Back Squats, More Lifting, and Get Gymnasty 01.19.2015

Fitness:
Back Squat
4×5
*All working sets, heavy, build load. Up from last week.

10:00 AMRAP:
2 Strict Pullups
4 Strict Dips
8 Hollow Rocks

or

10:00 Volume Accumulation:
1 Muscle-up
2 Strict HSPU
4 V-Ups
*Don’t treat like an AMRAP and move terribly to be a whiteboard hero.

Competition:
Snatch
5×2@75-85%

Snatch Pull
4×3@95%

Pause Back Squat
5×2 (All heavy; :02 pause)

10:00 Volume Accumulation:
1 Muscle-up
2 Strict HSPU
4 V-Ups
*Don’t treat like an AMRAP and move terribly to be a whiteboard hero.

12:00 Moderate Row

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