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Workout for Friday March 10th 2017


Skill/Lift:

barbell flow

Conditioning:

17.3

8 min to complete:

3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches 95/65
3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches 135/95

if complete you have until 12:00 min to complete

3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches 185/135

if complete you have until 16 min to complete

3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches 225/155

if complete you have until 20 min to complete 

3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches 245/175

if complete you have until 24 min to complete

3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265/185

if not competing in the open sub squat snatch for power snatch or squat cleans
also, use approx 30% of 3RM back squat for the whole workout
also, sub chest to bar pull ups with pull ups or ring rows. 

Accessory:

2 min soft tissue lats and pecs