1) 5X3 Snatch @ 75% – rest 45 sec.
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.
Strength
1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.Conditioning
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K
For time.
From the Outlaw Way! http://outlawcoach.wordpress.com/
13:42 with 125 push press
ReplyDelete125 snatch
175 high pull
205 back squat
16:44 w/ 95# push press
ReplyDelete95# snatch
175# High pulls
185# back squat
Please explain "over-the-box jumps" to me that means gound to ground over the box.
ReplyDeleteOver the box jumps is ground to ground over the box.
ReplyDelete