Friday 5/17/13

HEALTH
A. Front squat clusters 3.3.3×5; rest 20 seconds/rest 3 min
B. RDL 8-10×4; rest 2 min
+
3 rounds for time:
20 KBS 24/16kg
60 double-unders

FITNESS
A. Squat snatch; build to a max
B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min
C. Clean pulls; 3, 3, 3; rest 3 min
+
50-40-30-20-10 for time
Wall balls- 20/14lbs to 10′ target
Unbroken double unders

W. PERFORMANCE
A. Snatch pulls; 3, 3, 3, 2, 2, 2; rest 2 min
B. Deadlift 3, 2, 1; rest 3 min
+
10 min amrap:
3 squat clean 130#
3 box jumps 24″ (Step down)

PERFORMANCE
A. Snatch
Take 15 minutes to build to a heavy Snatch.
B. Clean & Jerk
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.
C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
You choose the loads.

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