Monday 12/2/13

Performance

A. Squat Snatch Cluster, 1.1.1.1.1.1.1 (7 total) x 3 sets, 3 min

*We will work progressions here. Top to bottom. Certain athletes will do high hang power snatch while some will do below knee. If and only if all your hang positions look good will you work from the ground.

B. Power Clean and Split Jerk, 1 rep every 30 sec for 10 minutes – start @ 70% of 1RM, add up to 20# by the end

*Same note as above

C1. Goblet Split Squats @ 20X0, 12-15/leg x 3 sets, 1:30 min

C2. L Pull-ups, AMRAP x 3 sets, 1:30 min

C3. CGBP @ 20X1, AMRAP @ (choose a weight that you can move 5-6 times on first set) x 3 sets, 1:30 min

 

Competition

Wod will be posted at gym