Monday November 25,2013

A. Power Snatch, 1 rep x 5 sets, rest 2-3 minutes between sets.

Estimated percentage for this would be to stay at 85% to 88% of your best Snatch

     Worked up to 170 but failed at 175

B. Front Squats @ 20x1, 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.

     215

C. 5 Sets of the following @ High Aerobic Effort: 20 Minutes Total

30 Seconds of Thrusters @ 75/45

rest 30 seconds

30 Seconds of Lateral Burpees

rest 30 seconds

30 Seconds of wall balls 

rest 30 seconds

30 Seconds of Box Jumps

rest 30 seconds