Monday 27.08.2018

FITNESS “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (105/75)

Rest 5 Minutes

AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (115/85)

PERFORMANCE “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (115/75)

Rest 5 Minutes

AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (155/105)

COMPETITION

1) Snatch

2 Snatches @ 50%

2 Snatches @ 55%

2 Snatches @ 60%

1 Snatch @ 65%

1 Snatch @ 70%

7-10 minutes to establish heavy single

2) Back Squats

On the 0:00… 10 Reps @ 65%

On the 3:00… 8 Reps @ 70%

On the 6:00… 6 Reps @ 75%

On the 9:00… 4 Reps @ 80%

On the 12:00… 2 Reps @ 85%

3) “Powder Keg”

135/95

155/105

185/135