4/15/14

BBG

1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Snatch Balance: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

Conditioning

Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.

For time:

15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups

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