August 19, 2017

BBG
4 x 3 Hang Power Snatches (just below knee) – rest :90

Strength/Skill
A) 3 x 7 Pendlay Rows – rest :90
B) 3 x 4 Jerk Balances – rest :90

Conditioning
10:00 AMRAP, with a partner:

40 Deadlifts (225/155)
60 C2B Pull-ups
80 Wall Balls (20/14)

*Reps may be split however you want*

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Barbell Program
Snatch
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@75%
1 x 5@80%
1 x 5@75%

Clean & Split Jerk
1 x 5 + 3@50%
1 x 5 + 3@60%
1 x 5 + 3@70%
1 x 5 + 3@75%
1 x 5 + 3@80%
1 x 5 + 3@75%

Back Squat
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@75%
2 x 5@80%

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