2012 men


2012 women

2010 masters men

2010 masters women

FITNESS
“Fran”
21-15-9
thrusters 95/65
pull-ups

SPORT
A. snatch; build to a max
B. clean; build to a max
C. Back squat; build to a 3rm
+
50-40-30-20-10
Wall balls 20/14lb
KBS 1.5/1 pood

W. PERFORMANCE

A. Snatch deadlift; 5, 4, 3, 2, 1; rest 3 min
B. TnG Power clean 5×5; rest 90 sec (increase weight per set)
C. 50 thrusters for time 65# (must perform 5 burpees each time you drop the bar)

PERFORMANCE
A. Snatch- build to a heavy single in 15-20min
B. Clean & Jerk- build to a heavy single in 15-20min
C. Back Squat- 1X5; build to a heavy single over 5 sets

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