02Dec13: We are back, kind of....

BBG
Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% – rest 60-90 seconds between all sets.

Strength
1a) 4X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.
1b) 4X8 Weighted Ring Rows (feet even with rings) – heaviest possible, rest 60 sec.

Conditioning
4 rounds for calories and reps of:
60 sec ME AD for Cals (sub Row if no AD)
ME UB C2B Pull-ups
Rest 1:1