Monday September 7, 2015

A. Power Snatch, 70% x 1.1.1 x 5 sets, rest as needed between sets.
     - 145
B. Good Mornings, 30% of best back squat, 5 reps x 3 sets, rest as needed between sets.
C. Split Jerk, 75% x 1.1.1 Cluster x 2 sets, 75% x 1.1 Cluster x 2 sets, rest as needed.
     - Worked up to 225
D. Clean Pull, 90% x 3 reps x 4 sets, rest as needed.
+
E. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 35 Second Hard Pace Airdyne/Assault- Men Above 400/350 + Women Above 300/250 Watts
Even Minute: 3 Touch n Go Power Snatches @ 140 lbs + 6 Lateral Burpees
     - Got through this OK