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