Friday 11/15/13

FITNESS:
“Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 24/16kg
12 Pull-ups

PERFORMANCE:
A. build to tough single Clean and jerk quick Not a 1rm
B. emom – 65% of 1rm clean and jerk x 3 – 5mins
C. emom – 70-75% of 1rm clean and jerk x 2 – 5mins
D. emom – 75-80% of 1rm clean and jerk x 1 – 5mins
+
8 rounds for time
3 PS 155/95#
3 MU
3 high box jumps sd

Notes:
– back off the % if form is off
– record time for 8rounds
– record box jump height

Strength & Power Development:
A. Snatch- 75%x2x2, 80%x1x3
B. Snatch Pull off 3″ Riser- 90%x5x5
C. Snatch Push Press- 85%x4x3, 85%x3x2
D. Back Squat- 85%x4x5

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