9-12-16

Strength:

FT

30 Snatch @ 120

Back Squat

Work up to 2RM

1 x 2 @ 90%

3 x 3 @ 85%

S/S

Coach led progression - Clean 

1) 2 Power Clean from position 1, 2 & 3 (Barbell)
2) 1 Power Clean + Front Squat from position 1, 2 & 3add a little weight)
3) 1 Squat Clean from position 1, 2 & 3 (add a little more weight)

Coach led Progression - jerk
1) 4 Split jerk from behind neck - (barbell)

2) 3 Split jerk from shoulders - (add a little weight)

3) 2 Split Jerk from shoulders - (add a little more weight)

WOD:FT - 25min cap

10Squat Clean and Jerk 135/95

200m run(1 lap around gym)

8 Squat Clean and Jerk 185/115

40Om run(2 laps around gym)

6 Squat Clean and Jerk 205/125

600mrun (3 laps around gym)

4 Squat Clean and Jerk 225/135

800run (4 laps around the gym)

2 Squat Clean and Jerk 255/145

Stamina:

5 rounds

5 Strict Pull up

10 GHD sit up

5 Chin up

10 cal on bike