Friday 2014.10.10

October 10, 2014

Strength

Snatch

Snatch from blocks mid thigh
5×3 AHAP (drop and reset each rep quickly)

DB Snatch
30x3R/L, 35x3R/L, 40x3R/L, 45x3R/L, 50x3R/L, 60x2R, 50x3R/L, 60x2R, 50x3L.

Clean & Jerk

[DB] Clean & Jerk
1×1 @ 60% — 2×40#
1×2 @ 65% — 2×45#

Push Press

5×5 Push Press AHAP

20kgx5, 40×5, 45×5, 47×5, 50×5.

Evolution

EFC Fartlek

5:00 Run

3 Rounds:
AMRAP in 3:00
15 DU
15 Push Press
1:00 Burpees

5:00 Run

800m
2+21
2+16
2+19
800m

6 Burpees each round

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