12/30/15

WOD

PH:

1-2x
face pulls
monster walk

barbell snatch complex

foot work drills

RX: Snatch (5-3-2-1-1-1-1)

Warm-up Sets:
5@ 55-60%
3@ 65-75%
2@ 80-90%
1@ 95-100%

Working Sets:
1@ 100%
1@ >100%
1@ PR

RX+: Squat Snatch (5.3.2.1.1.1.1.)

*weight can only stay the same or get heavier than first attempt (AKA no decreasing weight after attempts start)

*No press out rule for Snatch enforced.

O1: Power Snatch (5.3.2.1.1.1.1.)

Barbell Clean & Jerk Complex

Foot Work Drills
*Jump & Land
*Split Jerk and Return

RX: Clean and Jerk (5-3-2-1-1-1-1)

Warm-up Sets:
5@ 55-60%
3@ 65-75%
2@ 80-90%
1@ 95-100%

Working Sets:
1@ 100%
1@ >100%
1@ PR

You only have 3 attempts at your working weight.

RX+: Squat Clean and Jerk (5.3.2.1.1.1.1.)

*No press out rule for Jerk enforced.

O1: Power Clean + Push Jerk (5.3.2.1.1.1.1.)

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