
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