Tuesday - September 29, 2015

A. Power Snatch - 1rm 63kg/140lbs

60% x 3 - 38kg

65% x 3 - 41kg

70% x 2 - 44kg

75% x 2 - 47kg

80% x 1 - 50kg

85% x 1 - 53kg

90% x 3 - 56kg

B. Clean & Jerk - 1rm 88kg/194lbs

60%x2 - 53kg

65%x2 - 57kg

70%x2 - 62kg

75%x2 - 66kg

80%x2 - 70kg

85%x2 - 75kg

C. Clean Pull - 94kg/207lbs

85%x2 - 80kg

90%x2 - 85kg

95%x2 - 90kg

C. EMOM x 10

Odd: 100m shuttle sandbag run 

Even: 40’ Heavy yoke walk

+

EMOM x 8

Minute 1: Weighted Ring Dips 3-5 ; ascending or across - 28lbs

Minute 2: 10-15 star jumps 

+

3K row @ 2:00-2:05 (men) 2:10-2:15 women;  pace