Monday, November 21, 2016

3 sec in the hole Pause Front Squats 

5 x 3, work from 60-70% Rest 3 minutes

4 RFT

400m run

10 Power Cleans (95/135)

15 Push-ups

20 Box Jump​

Danny Marks hitting a bench PR of 355#

—————–

Oly 7pm 

Power Snatch

3 sets x 2 reps @ 75%

75% of your one rep max snatch.

Power Clean

1 set x 3 reps

Work up to a 3 rep max.

Jerk

3 sets x 2 reps @ 80%

80% of your one rep max jerk

.

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