Monday 6/3/13

FITNESS
A. Power clean 3, 2, 1; rest 2 min
B. Snatch balance 3×3; rest 2 min
C1. Back squat 5×5; rest 2 min
C2. Weighted pull up clusters 2.2.2×5; rest 20 seconds/rest 2 min

SPORT
A. 1 1/4 front squat 5×5; rest 2 min
B. Hang snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
+
3 rounds for time:
20 kbs 2/1.5 pood
20 wall balls

W. PERFORMANCE
A. Push press x5/Push jerk x5/Split jerk x1; rest 3 min x6 complexes
B. Weighted pull-up clusters 1-2×6; rest 3 min
C. Bent over barbell rows; 4-6×5; rest 2 min
D. Weighted dips; 2-3×5; rest 2 min

PERFORMANCE
Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest as needed
+
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

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