December 9, 2016

BBG
5 x 2 Heavy Snatch Pull (over 100%)

Strength/Skill
1A) 3 x 6 Negative Pull-ups
1B) 3 x 6 Negative HSPU

Conditioning
21 – 15 – 9 – 15 – 21 of:

KBS (55/35)
HR Push-ups
Double Unders

Barbell Program
Clean
1 x 5@50%
1 x 5@60%
1 x 5@70%
2 x 5@80%
1 x 5@70%

Split Jerk from Rack
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@70%

Snatch Grip Lift
3 sec hold just off floor & at knee
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@85%
1 x 5@80%

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

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