Friday 5/31/13

FITNESS
35-25-15
thrusters 95/55
pull-ups
Burpees
Box jumps 24/20″ (step down)

SPORT
A. Squat snatch; build to a max
B. Squat clean; build to a max
C. Power clean x1/Hang power clean x2/Front squat x3; build to a max of the complex
+
Row sprint 20 seconds @100%
rest 2:40
x5

W. PERFORMANCE
A. Clean pulls; 5, 4, 3, 2, 1; rest 3 min
B. TnG Deadlift; 10, 8, 6, 4, 2; rest 3 min
C. 50 back squat for time @70% 1rm

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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