Sept-1

AM
BFR Primer: (wrap 6-7/10 tension)
Sled Push – 3 x to failure @ mod-heavy load; rest to recovery b/t sets
*target load + BFR should be reaching failure ~30-40sec into the sled-push
+
A. Deficit Snatch Pull – 3 x 3; rest as needed (building from 185# based on feel, this is primer for snatch complex)
B. Snatch x1 + Hang Snatch x2 – build to heavy complex for the day; rest as needed

Built up to 205#

C. Bnk Snatch Grip Push Press – build to mod-heavy triple for the day; rest as needed (preferable: from blocks)

Built up to 235#

D. Double KB OH WL – 3 x 10-12 alt steps; rest as needed (building to heavy)

Up to 64# KB/h

PM
TTT Throwdown #16
*follow posted warm-up
For Total Time:
50/40 cal Assault Bike (Buy in)
Then……
10 Rounds for Time:
6 OHS (95/65#)
7 Toes to Bar
8 Bar Facing Burpee 

13:21 – man that was tough. AB paced and workout EMOM

+
20min Restoration
-Choice Cyclical @ EN0
-Soft Tissue / Locomotion / Flow
-Breathing