Friday 31.08.2018

FITNESS

1) 3-Position Power Snatch Build to a Heavy

2) “Daily Dozen” AMRAP 12: 12 Burpees 9 Power Snatches (75/55) 12 Pull-ups

PERFORMANCE

1) 3-Position Power Snatch Build to a Heavy

2) “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 12 Pull-ups

COMPETITION

1) Squat Clean

2 Reps @ 55% of 1-Rep

2 Reps @ 60% of 1-Rep

2 Reps @ 65% of 1-Rep

1 Rep @ 70% of 1-Rep

After building to 70%, take an additional 10 minutes to build to our 1-Rep for the day.

2) Front Squat

2 Sets of 4 Front Squats @ 70% of 1-Rep

2 Sets of 3 Front Squats @ 75% of 1-Rep

2 Sets of 2 Front Squats @ 80% of 1-Rep

Rest as needed between sets, but aim to keep it below 3:00.

3) "Daily Dozen"

AMRAP 12: 12 Bar-Facing Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups