Tuesday 2014.10.07

October 7, 2014

Snatch

3×3 High Hang Snatch AHAP
15kgx3, 35×3, 40×3, 45×3, 45×2/F (wrist)
1×3 High Hang Snatch @90% (close grip) 40kg
1×3 High Hang Snatch @ 80% (close grip) 35kg

Clean & Jerk

1 Clean + 2 Jerks
x1 @60% — 45kg
3×1 @ 70 % — 55, 55, 55
2×1 @ 75% — 60, 60.
(All power cleans and push jerks because of wrist-hip super oldness combo)

Pull-Ups

5×5 Pull-Ups

5×3 Pull-Up negatives on rings

Evolution

Power Endurance Cycle
3 rounds for reps —
AMRAP in 4:00:
6 Burpees
6 Overhead Squat 75/115
6 Pull-Ups [ring]
Rest 2:00

2+14
2+13
2+11.

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