10.9.15

WarmUp)4 rounds not for time

75 double unders+run 400 m

21-15-9-15-21 unbroken push-up 

A)

1) Snatch: 10 rounds โ€“ Every 90 seconds, complete:-1x snatch (90-95% 1 RM)
2) Clean and jerk: 10 rounds โ€“ Every 2 minutes, complete:                        -1x clean and jerk (90-95% 1 RM)

3) Front squat: Work up to a 3 RM
*For the snatch and clean and jerk, all 10 singles must be done in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isnโ€™t there today, decrease the percentages and get 10 solid reps in. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as possible.
Then Class.

Friday, October 9th, 2015 at 3:42 pm / Competitive