2/22/13

AM
A. Jerk Drills (Footwork, Split Press) - 3 x 5 (light)
B. Clean & Jerk - 3 x 1 (65% of 1RM) 165
C. Snatch Drills (Snatch DL + Hang Snatch) - 3 x 2 (light)
D. Snatch - 3 x 1 (65% of 1RM) 125
+
For time:
25 HR Push-ups
50 Double-unders
20 HR Push-ups
40 Double-unders
15 HR Push-ups
30 Double-unders
10 HR Push-ups
20 Double-unders
Time: 3:44

PM
On the minute for 16min:
Odd - Banded Back Squat – 8 x 3 (light, fast, explosive) 135
Even - Banded Dead-lift - 8 x 3 (light, fast, explosive) 155
+
4 Rounds of:
12 Box Jumps @ 24”
10 Toes-to-bar
8 Hang Poewr Snatch @ 95#
Time: 4:10

WORKLOAD = 1014.8