July 3, 2013
1) Hang Power Snatch
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 5: 2 reps @ 70%
2) 3 cleans + 1 jerk
Set 1: 60%
Set 2: 70%
Set 3 – 4: 80%
3) Snatch Pulls
4 x 4 reps @ 100 – 110%
4) Front Squat:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Sets 3 – 5: 3 reps @ 80%
5) Row 2,500m for time.
Hang Power snatch: 135, 150, 160
Lance’s Team Snatch wod with Brad: 7 rds of 6 x 135 lbs snatch (3/each partner): 2:44
Power Clean & Je ‘s: 165, 190, 215
Snatch Pulls: 235
Front Squat: 185, 215, 245
Snatch – 140, 150, 160 x 3
3 PC & 1 J – 165, 190, 215 x 2
Snatch Pulls – 1 x 185, 3 x 235
Squats – 185, 215, 250 x 3
1.5543 mile row – 9:46