June 17, 2013
1) Power Snatch
Set 1: 3 reps @ 60%
Set 2 – 3: 3 reps @ 65%
Set 3 – 4: 3 reps @ 70%
2) 1 clean + 3 jerks (2 jerks on set 4 & 5)
Set 1: 60%
Set 2 – 3: 70%
Set 4 – 5: 80%
3) Snatch Pulls:
4 x 3 reps @ 110%
4) Front Squat:
Set 1: 3 reps @ 60%
Set 2 – 3: 3 reps @ 70%
Set 4 – 5: 3 reps @ 80%
5) 5 rounds not for time:
3 x strict press (heavy)
4 x good mornings (heavy)
Power Snatch: 45/50/55
C & J: 75/85/95
Snatch Pull: 90
Front Squat: 80/95/110
Strict Press: 55
Good mornings: 35
(did 3 rounds)
Snatch: 140-150-160
CNJ: 160-185-215
Snatch Pulls: 225
Front squats: 245-275-315