2/13/13

A. Jerk Drills - 5 x 5 (light)
B. Hang Muscle Snatch - 5 x 5 (empty bar, minimal hip involvement, focus on "spreading the bar" at the top rather than pushing up)
C1. Snatch Dead-lift - 5 x 2 (90% of Snatch 1RM, focus on hips & shoulders rising together); rest 60sec
185

C2. Weighted Clap Push-ups – 5 x 8
(12# Weight Vest); rest 60sec
+
3 Rounds of:
150m Row Sprint
6 Hang Power Snatch @ 115
12 Burpees (open standard: hand-release + touch 6in above reach)
30 Double-unders
Rest 3min btw rounds
R1: 2:08
R2: 2:01
R3: 1:53
+
3 Rounds of:
15cal Airdyne Sprint
6 Hang Power Clean @ 185
12 hr Burpees
25 Push-ups (open standard: hand-release + feet elevated on plate)
Rest 3min btw rounds
R1: 2:36
R2: 3:01
R3: 3:24