June 24, 2016

BBG
Split Jerks – 2 @ 70%, 80%, 85%, 90%, 85% – rest 2:00

Strength/Skill
1A) Front Squat  4 x 5 – rest :90
1B) Ring Rows  4 x 10 – rest :90

Conditioning
Helen3 rounds for time of:

400m Run
21 KBS (55/35)
12 Pull-ups

Barbell Program
Snatch Pull
1 x 5@60%
1 x 5@65%
1 x 5@75%
1 x 5@80%
1 x 5@85%

Jerk Recoveries
1 x 5@70%
1 x 5@75%
1 x 5@80%
1 x 5@85%
1 x 5@90%

Snatch Grip Lift Off
3 sec hold just off floor & at knee
1 x 5@60%
1 x 5@65%
1 x 5@70%
1 x 5@75%
1 x 5@80%

Back Squat
1 x 5@50%
1 x 5@60%
1 x 5@65%
1 x 5@70%
1 x 5@75%

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