Tuesday, September 22, 2015

A. Snatch Complex - see September 17, 2015
1 Snatch plus 2 Overhead Squats x 7 sets
Advanced:  First working set around 30 kgs under your max.
Intermediate: Around 30 lbs under your max.
Beginners: 3 power snatch plus 3 OHS x 7 sets
 

B. Clean and Jerk every minute on the minute.
Set 1-3 should be at approx. 55-65%
Set 4-6 approx. 65-75 %
Set 7-10 75-85 %
Beginners will be a little higher.

C.  3 Rounds for Time:
Kipping hspu 3/5
(power)Clean and jerk x 7 125/195 lbs
Toes to Bar x 15