Thursday- September 11, 2014

warm up

450m run

then…

10 spidermans

10 pass throughs

10 putting on your shorts

5x

AMRAP 7

9 power cleans (90% of bodyweight)

6 chest to bar pull ups

30 double unders

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Olympic

-Power Snatch + Snatch (full squat)

 1 x 70%, 1 x 75%, 1 x 80% + 3

*Perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

-Outlaw

Hybrid

-Power Snatch + Snatch (full squat)

 1 x 70%, 1 x 75%, 1 x 80% + 3

-Power Clean + Push Jerk

  1 x 70%, 1 x 75%,  1x 80% + 3

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

-Outlaw