Better Sam

7am – Olympic Weightlifting

Snatch Balance + Snatch High Pull + Hang Snatch (x(1+1+1)x10 minutes)
15kg, 15, 25, 25.

Snatch Pull + Snatch (x(1+1)x15 minutes)
25kg, 30, 35, 35, 35, 40, 40

Hang Power Clean + Front Squat (x(3+1)x20 minutes)
35kg, 40, 45, 51, 56.

Front Squat + Push Press + Power Jerk (x(1+1+1)x15 minutes)
15kg, 35, 41, 46, 46.

Bottom Up Front Squat (x(10)x4)
35kg, 35, 35, 35.

9am Level 2

Strength
In 15 minutes, complete the following complex AHAP:
1 squat clean
1 front squat
1 thruster
53, 83, 103, 113, 123, 128FT.

Metcon
20 rounds for time:
1 squat clean
1 front squat
1 thruster

Use 50% of your heaviest complex lift.

4:05 @ 63#

This entry was posted on May 26, 2015 at 11:59 am and is filed under Workout Log.