Tuesday 4/8/14

93kg jerk @ 53kg bodyweight

FITNESS:
6 sets:
30 sec db snatch
rest 20 sec
30 sec front rack walking lunges
rest 20 sec
30 sec dips
rest 20 sec
30 sec row cals
rest 90 sec
+
3 sets
Ab wheel roll out @ 3011 6-8 reps
rest 30 sec
Hanging Straight leg raises @ 3011 6-8 reps
rest 30 sec
Plank 60 sec
rest 30 sec

BEING:
A. Press build to a 1rm
B. Snatch build to a 1rm in 10mins
rest 3mins
C. 20 Snatches for time 77% of B
+
Row 500m
rest 90sec in rower
Row 500m

Notes:
– testing
– Press build to a true absolute max rest as needed in as many sets as needed
– warmup before you start the clock for the snatch
– record time for 20reps
– full snatch for max and 20 reps
– rows are for the best possible combined time

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