Day 4 of Strength Cycle

5 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 3x5 squats; 10-8-6 push ups; 5-3-1 overhead bar squats

• Power snatch - 75% x 2 x 3 85#
  
• Snatch balance - heavy single; 80% x 2 x 2
  

5 rounds for time:
8 kipping pull-ups
200 m row

I'm not very good at overhead squats, so I substituted 3x5 oh squats with the empty 45# bar for the snatch balance.

Workout time: 9 minutes.

MetCon Time: 13 minutes. Don't have a rower so did 30# kb sumo deadlift high pull.