2 Pos Snatch

(A) 2 Position Snatch (15min)
Perform 1 From above Knee + 1 From Floor

(B) 21 Deadlift 100/70
Run 200
15 Deadlift
Run 400
9 Deadlift
Run 800

MAX EFFORT MONDAY

(A) 2 x Front Squat + 1 x Jerk
10min to find MAX load
THEN
Using same weight, perform squat ladder
EMOTM Front Squats
Work 10s - 50s Recovery
Work 20s - 40s Recovery
Work 30s - 30s Recovery
Work 40s - 20s Recovery
Work 50s - 10s Recovery
Work 60 Seconds MAX PULLUPS

(B) 4 Sets
30 Sec AMRAP Power Clean 50/35
30 Sec AMRAP Box Jump 24/20
30 Sec AMRAP KB Swing 24/16
30 Sec AMRAP Burpee

Recovery 2min

CHIPPER

Mobility WOD-Check out how to hit the right depth on the wall ball (About 4:20mins into Video)

(A) Back Squat - 6-8-10 (Use 20rep weight)

(B) CHIPPER
10 - OHS 60/43
15 - Power Snatch 60/43
20 - Wall Ball 9/11ft - 9/6kg
25 - Ab mat sit ups
20 - Wall Ball
15 - Power Snatch
10 - OHS

POWER CLEANS

(A) Power Clean
In 7min build to 75% of 1RM
THEN
Every 30sec for 5min
2 Power Clean

(B) 3 Rounds (3min Rnd)
Run 400m
10 HR Pushups
15 KB Swings 24/16
*
AMRAP 6min
7 HPC 60/43
14 TTR

1/8/2012

(A) DEADLIFT 3 x 60% 2 x 70%
FRONT SQUAT 3 x 65% 2 x 75%

(B) 3 Rnds
12 Thrusters 43/30
200m Run

RECOVER 2min

40 C2B Pullups in as few sets as possible