Thursday, October 8, 2015

Snatch, Clean, Deads

Barbell & Accessory
A) Squat Clean & Jerk - Cycle 2, Week 3/3
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages based on 70% of your 1 RM; add 5lbs over Cycle 1
B) Handstand Hold Attempts 5x10
C) Jumping Bar Muscle-ups 5x5
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Foundations
Partner WOD for time (20 cap) / 1 works, 1 rests
500 Single Unders
400m Run
300 Mountain Climbers
200 Lunges
100 Burpees


Conditioning 
20 min clock:
Snatch - starting w/ a 45/35# bar and adding 10# each rep until failure
-then
Clean - continue adding 10# each rep until failure
-then
Deadlift - continue adding 10#  each rep until failure

* score = sum of heaviest of each lift


Competition 
For time (20 cap)
45 Deads 225/155/105
45 Cal Row
45 OHS 115/85/65

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Weekly Challenge
AMRAP 1 minute - Pull-ups

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