Monday 3/23

If you plan on a redo of 15.4 follow instructions below

1) Work up to heavy near max power snatch
- when you hit this your clock starts and counts as your first rep

2) For Time
1,2,3,4,5,6,7 unbroken power snatch
- drop 5-10lbs every set
For example
135 max power snatch for 1, 130 x 2, 125 x 3, 120 x 4, 115 x 5, 110 x 6, 105 x 7
-If you hit 15.4 ahead of time SKIP (depending on your shoulder fatigue) OR drop 10 lbs starting at the set of 4 so 135, 130, 125, 115, 105, 95, 85

3) Barbell Squat jumps 5 x 5 play around with these not heavy
-focus on exploding out of the bottom and when your feet are about to leave the ground pull the bar down on your back to avoid the bar coming off your shoulders and then landing hard on your back

4) IF you redid 15.4 SKIP
5 rounds NFT
4 Strict HSPU
4 Strict Ring Dips
4 Push-ups on low paralletes

5) For Time:
Teams of 4
300 Cal row
240 Power Snatch/Clean and JErk (95)
200 Alt Burpee double box jump/burpee box jump (20)

6) Crossover symmetry x 3