March 29, 2017

Strength/Skill
A) 5 x 5 RDL – rest :90
B) 4 x 8 Strict HSPU

Conditioning
25:00 AMRAP w/hr below 150

20 Alt. KB Snatches (55/35)
50m OH KB Carry (both)
20 HR Push-ups
400m Run

Barbell Program
Snatch w/ 3 sec pause at knee
1 x 3@50%
1 x 2@60%
1 x 2@70%
1 x 2@80%
1 x 2@85%
1 x 2@80%
1 x 2@85%

Power Jerk
1 x 3@60%
1 x 2@70%
1 x 2@80%
1 x 2@85%
1 x 2@90%
2 x 2@95%

Clean Pull
1 x 3@70%
1 x 2@80%
1 x 2@90%
1 x 2@100%
1 x 2@110%
1 x 2@115%
1 x 2@110%

Good Mornings
Work up to 3 x 3 at high intensity

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