12 Sep Wednesday, September 13th, 2017

Strength Part 1:  Squat snatch

0:00 – 3 reps @ 35%

1:00 – 3 reps @ 40%

2:00 – 3 reps @ 45%

3:00 – 2 reps @ 50%

4:00 – 2 reps @ 55%

5:00 – 2 reps @ 60%

6:00 – 1 rep @ 67%

7:00 – 1 rep @ 74%

8:00 – 1 rep @ 80%

From 9:00-14:00 – Take an additional 5 repetitions to find your heavy single for the day.

Strength Part 2:  Clean and Jerk

18:00 – 3 reps @ 50%

19:00 – 2 reps @ 60%

20:00 – 1 rep @ 65%

21:00 – 1 rep @ 70%

22:00 – 1 rep @ 75%

23:00 – 1 rep @ 80%

From 24:00-29:00 – Take an additional 5 repetitions to find your heavy single for the day.

Cash out:  2 sets, not for time:

12 dumbbell box step-ups

21 GHD sit-ups

21 seated banded rows