Wednesday 10/23/13

FITNESS:
A. DB hang power clean; 5-7 x 5; rest 2 min
B. Back squat; build to a 20 rep max in 15 min
C. GH raises 4-5×4; rest 2 min

Notes:
– less arm bend possible in cleans
– no tempo for BS in B
– change hand position/increase/decrease load as needed

PERFORMANCE:
5 rounds for time:
Row 1K
15 pull ups
15 thrusters – 75/50#
15 burpees

Notes:
– aerobic tester
– try to keep same pace per round with highest output possible per round

OLIFT W4D3
A. Muscle Snatch- 70%x4, 75%x3x2, 78%x3
B. 2-Position Clean (F, MT)- 77%x2x2, 81%x2x3
C. Snatch Deadlift- 105%x5x5
D. Front Squat- 80%x4x3, 85%x4x3

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