Wednesday 29th May, 2013

A) Strength:
Power Clean
        4x6 @75%

B) Conditioning:
3 Rounds:
        10 Shoulder to Overhead 60/50kg
        20 Box Jumps 24/20”
        30 KB Swings 24/16kg
        Straight into 800m Run.

Weightlifting:
Snatch -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single

Clean & jerk -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single

Front squat -
65% x 3 x 2
75% x 3 x 2
80% x 3
85% x 3

4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm