A) Snatch: 10 rounds – Every 90 seconds, complete:

1  snatch (90-95% 1 RM)

Rest 5 min

B) Clean and jerk: 10 rounds – Every 2 minutes, complete: 

1 clean and jerk (90-95% 1 RM)

Rest 5 min

C) 15 min cap Front squat: Work up to a 3 RM

D) 3 rounds

Run 400 m with medball+50 yard yoke carry 395/275

*For the snatch and clean and jerk, all 10 singles must be down 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 isn’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.

Second session:

Class workout.

Friday, September 25th, 2015 at 4:09 am / Competitive