Friday 5/24/13

Memorial Day classes will be 8am & 10am ONLY

FITNESS
A. Shoulder Press; build to a 3rm
B. TnG Deadlift 5, 5, 5; rest 2 min
+
3-2-1-2-3-2-1-2-3
Back squat 80% 1rm
Power clean 80% 1rm

SPORT
A. Power snatch off high blocks; build to a max
B. Squat clean clusters 1.1.1×4; rest 20 seconds/rest 3 min
C. Snatch pulls; 2, 2, 2; rest 3 min
+
Row 1k for time

W. PERFORMANCE
A. Power Snatch 3, 3, 2, 2, 1, 1; rest 2 min
B. Snatch Deadlift 3, 2, 1; rest 3 min
+
Prowler push; 50 meters @100% effort – moderate weight
rest 2:30
x4
rest 5 min
x2

PERFORMANCE
A. Snatch
Take 15-20 minutes to build to a heavy snatch.
B. Clean & Jerk
Take 15-20 minutes to build to a heavy Clean & Jerk
C. Three sets of:
Front Squat x 2 reps
Rest as needed

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