June 19, 2013
1) Snatch:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 75%
Set 4: 2 reps @ 80%
2) Power Clean:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 4: 3 reps @ 70%
3) Clean Pulls:
5 x 3 reps @ 110%
4) Back Squat:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
5) Optional Work:
6 rounds:
200m sprint
rest 2 min
Snatch: 140-150-165-failed (185)
Power clean: 165-185-205
Clean pulls: 275
Back squat: 255-285-335-365
Optional Work: I ran so fast I got “F-bombed!” 🙁