Wednesday October 28th

A. Every 1:30 for 6 sets (9 mins)
Slow Pull Snatch + Snatch
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

*Sets 1-2 – @ 70-75% of 1-RM Snatch
*Sets 3-4 – @ 75-80% of 1-RM Snatch
*Sets 5-6 – @ 80-85% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155)
12 Dumbbell Push Press (50/35)
(6 reps each arm)
12 Ring Dips

HERD FIT
AMRAP 12:
12 BB or KB Deadlifts
12 DB Push Press (lite) 6 ea arm
12 Bench Dips