Saturday 11/01/14
3 Rep Max Snatch Balance, Then Work To 1 Rep Max Full Snatch Then 15 Minute AMRAP – 1 Full Snatch @
3 Rep Max Snatch Balance, Then Work To 1 Rep Max Full Snatch Then 15 Minute AMRAP – 1 Full Snatch @
3 x 7 Back Squat 3 Rep Max Weighted Chin Up Between Sets Then 20-16-12-8-4 – Overhead Squat @ 95/65 – Toes
5 x 3 Push Jerk Mobilise Between Sets Then 4 Rounds – 400m Run – 25 Burpees **Rest 2 Minutes Between
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 7 Rounds – 5 Power Cleans @ 165/105lbs –
4 x 4 Front Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 20 Minute Partner AMRAP – 30 KB Thrusters
1 Clean plus 2 Split Jerks 1 RM Clean and Jerk Then “Grace” – 30 Clean and Jerk 135/95lbs Then
3 x 3 Power Snatch Then 10,9,8,7…3,2,1 – Power Snatch 1,2,3,4…8, 9, 10 – Burpee **Perform 20 Double Unders between Rounds
3 x 3 Deadlift Accrue 30 Strict HSPU between sets Then – 1 Mile Run – 30 Thruster 75/45lbs – 800m Run