*****05/09/2014***** Strength/Skill 3 set of the following with 70-75% of 1RM full snatch 3 Position full snatch (1 full snatch, 1 hang from below knee full snatch, and 1 hang from above knee full snatch) ***Do not put bar down during set/complex ***Rest a minimum of 2min between sets Metcon 12min to perform following ladder 15 Thrusters (RX 115/75) 15 Toes to bar 12 Thrusters (RX 135/95) 12 Toes to bar 9 Thrusters (RX 155/105) 9 Toes to bar 6 Thrusters (RX 175/125) 6 Toes to bar ***If completed perform max rep squat cleans at last thruster weight for remaining time ***Only use one bar and load weight accordingly Conditioning : 20min to perform following ladder 15 Wall balls (RX 20/14) 15 Toes to bar 400m Run 12 Wall balls 12 Toes to bar 400m Run 9 Wall balls 9 Toes to bar 400m Run 6 Wall balls 6 Toes to bar ***If completed perform max rep wall balls for remaining time
Posted on: Fri, 09 May 2014 11:46:14 +0000
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