Option 1:
A. Above knee Hang Power Clean, 3-2-1-3-2-1 rest 2 min
B. Front Squat, 2-2-2-1-1-1 rest 2-3m
C. Halting Snatch Grip DL . Squat snatch , 1.1 reps every :90 x 6 sets
+
3 sets @ 85% effort
:60 row
:60 rest
:60 Airbike
:60 rest
:30 step down box jumps 24"/20"
:30 Burpees
:60 rest
+
15-20 Min Z1 Airbike, Row or Jog
Option 2:
Retest 16.3
**You may include option 1 afterward, just lower intensity**
A. 135- 145- 150 145-150-155'
ReplyDeleteB. 175-180-185-185-190
C. Subbed for Overhead Squat 1 rep 165
D. Completed, 13-15 reps on box jump step downs and 9-10 burpees
Monday March 14th 2016
ReplyDeleteOption 1: A. Above knee Hang Power Clean, 3-2-1-3-2-1 rest 2 min
185-205-225-195-215-235
B. Front Squat, 2-2-2-1-1-1 rest 2-3m
185-205-215-225-235-240
C. Halting Snatch Grip DL . Squat snatch , 1.1 reps every :90 x 6 sets
145
+
3 sets @ 85% effort
:60 row
:60 rest
:60 Airbike
:60 rest
:30 step down box jumps 24"/20"
:30 Burpees
:60 rest
+
15-20 Min Z1 Airbike, Row or Jog
A 95/100/105kg
ReplyDeleteB. 120kg
C. until 84kg