Monday, October 17, 2016

Front Squat – (20 min) 

-warm up to 90% of last weeks 3RM and do:
3 x 2 @90% of 3RM

7 RFT 

7 Squat Cleans (65/95)

7 Burpees over Bar 

7 Russian KBS (55/70)

200m run 

————————–

Oly 7pm

A.

Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 50%

(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Sets 1-3 = 2 reps @ 60%

*Set 4 = 1 rep @ 65%

*Set 5 = 1 rep @ 70%

*Set 6 = 1 rep @ 75%

*Set 7 = 1 rep @ 80-85%

*Set 8 = 1 rep @ 85%
B.

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Sets 1-2 = 3 reps @ 60-65%

*Sets 3-4 = 2 reps @ 70-75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

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