Fun Friday 11.4.16
November 4, 2016
Tuesday 11.8.16
November 8, 2016
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Monday 11.7.16

Monday nov 7

1.  Snatch
60%/4
65%/4
70%/4
(75%/4)2

2.  Back Squat
60%/4
70%/4
75%/4
(80%/4)2

3.  Conditioning
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks
Notes: Rx:(95/65)

L1: (65/55)

L2: kb sdhp , Dumbbell (15/10)

Extra Work  Gymnastics Conditioning
Ninjas:  8×4 Unbroken Muscle-ups, rest as needed between sets
Advanced:  10×3 Unbroken Muscle-ups, rest as needed between sets
Intermediate:  16×2 Unbroken Muscle-ups, rest as needed between sets
Novice:  30×1 Unbroken Muscle-ups, rest as needed between sets