11/26/16

2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
(80%/1)3

120,130,140,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)

160,170,185,200

3. Back Squat
(75%/3)8

225

4.  Conditioning
4 RFT:
25 Calorie Row
25 Wallballs (24#)
25 C2B Pull-ups

Time: 19:10

Goal was sub 15.

Row in 0:56 then 1:03

Wb ub

C2b 13,12 then 10-8-7s

11/23/16

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

155, 165, 175

2. Clean Pulls
(85%/3)4

210

3. Front Squat
(65%/5)4

160

4. 8min row z1.5

2132m

Hit 2k at 7:35 (153.9 pace)

11/22/16

1.  Snatch
60%/3
65%/3
(70%/3)3

115, 120, 130

2.  Snatch Pull
(85%/3)4

160

3.  Back Squat
(65%/8)3

195

4. Conditioning
5min 30/30

Air dyne