Monday, February 27, 2012

A) Olympic Lifting Skill Complex – Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

B) Five sets of:
Power Snatch x 1.1.1.1
(rest 10 seconds between singles)
Rest 3 minutes

35kg/40kg/42kg/44kg/45kg

C) Five sets of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

50(4)/55(4)/60(4)/65(2.1)/65(1.1.1)

D) For time:
95 lb. Thrusters x 15 reps
Burpees x 15 reps
95 lb. Thrusters x 12 reps
Burpees x 12 reps
95 lb. Thrusters x 9 reps
Burpees x 9 reps

8:00 Rx’d

Good stuff!

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