Monday, June 3, 2013

Strength Week 3
1.) Snatch Balance
4x3 (at least 100% of 1RM snatch)
rest 60 sec

2.) Squat snatch
3x2@75%
1X2@80%
1X2@85%
2X2@90%
3X1@90%
2X2@80%
rest 30-60 seconds

3.) Squat Clean & Jerk
3X2@70%
1X2@75%
1X2@ 80%
2X2@85%
3X1@85%
2X2@75%
rest 30-60 seconds



WOD
2 rounds of:
Run 400m
8 Strict Pull-ups

then w/out rest

40 BB Weighted Stepups (front rack – 20″ Box) 115/75#

then w/out rest

2 rounds of-
Run 400m
8 Strict Pull-ups