Wednesday 5/1/13

FITNESS
A. OHS; build to a max
+
10 min amrap:
25 Snatch 45/35
25 Snatch 75/55
25 Snatch 115/75
25 Snatch 155/95

W. PERFORMANCE
A. Two sets for times of:
10 Box Jump-Overs
5/4 Bar Muscle-Ups
Rest 60-90 seconds
B. Front squat; build to a max
C. Squat snatch; build to a max
+
10 min amrap:
25 Snatch 45#
25 Snatch 75#
25 Snatch 95#
25 Snatch 110#
(power or squat)

M. PERFORMANCE
A. Two sets for times of:
10 Box Jump-Overs
5/4 Bar Muscle-Ups
Rest 60-90 seconds
B. Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets.
C. Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.
D. EMOM for 12 minutes, complete:
Deadlift x 2 reps
Burpees x 3 reps
Loading – Use between 275-315/185-205 lbs. Understand who you are as an athlete and select the appropriate weight.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s