09Apr12- 11Apr: The outlaw attack is back

After a long break, we are back up and running (figuratively, except for wed.). 

M-   Snatch and back squat, bench pull ups, and MU practice
T-    Power Snatch + Full Squat Snatch, P Clean + Jerk & Conditioning
W-   Squat Clean, Jerk, Clean Pulls, Frt Squats.    A wee bit of conditioning.
Th-   Rest
F-   Snatch, clean, snatch balance.    Conditioning


Monday
Barbell Gymnastics
1)  5 x 1 (5 sets of 1) Snatch.     80-90%    rest 90s between             (10 min)

2a)  4 x 2 (4 sets of 2) Snatch pulls        Rest 60s between                  (15-20min)
2b)  4x2  Temp Hi-Bar Back Squat  rest 60s.
(CYCLE from 2a to 2b, so set of snatch pulls then rest 60s then back squats, rest, snatch pulls....)

Strength
3a)   7x3 Weighted strict pull ups   @70%                              (10min)
3b)    7x 3  bench press  @70%
  Rest= work intervals

Finally-
10min muscle up practice

Cashout midline-    90s L sit hold.   Accumulate 90s total.   Paralettes or dip bar station.