Week 3/9

Monday 2/25/13 –

Power snatch: 60%x3, 65%x3x2, 70%x3x2
Clean and jerk: 60%x1+3, 70%x1+3x2, 80%x1+2x2
Snatch pull: 90%x3x3
Conditioning: AMRAP 12 min – 1 strict muscle-up (those that MUST kip may), 3 dips, 5 kipping HSPU, 2 front squat @85% - practice your kip

Tuesday 2/26/13 –

AM) Conditioning: EMOM 8 min – 30 double unders, 5 toes-to-bar
AM) 10 min handstand walk practice
PM) LADIES ONLY – Press: heavyx3x4 – heavier than last week
PM) 500m row, rest 2 min, x6

Wednesday 2/27/13 –

Snatch: 60%x2, 70%x2, 75%x2, 80%x2
Power clean: 60%x3, 65%x3, 70%x3x2
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: 3 rounds for total time – 15 double KB snatches (50/35lbs), 20s HARD Airdyne, 1 min rest

Friday 3/1/13 –

Clean and jerk: 60%x3+1, 70%x3+1x2, 80%x3+1x2
Conditioning: MAP session – AMRAP 5 min @80% 7 toes-to-bar, 10 wallballs (20/14lbs), rest 5 min, AMRAP 5 min @80% 10 slam balls, 5 box jumps w/ step down (30/24”), rest 5 min, AMRAP 5 min @80% 7 SDHP (95/65lbs), 10 HR push-ups, rest 5 min, AMRAP 5 min 7 push press (95/65lbs), 10 walking lunges – once again, this is at 80%, no redlining

Saturday 3/2/13 –

Squat: 60%x4, 70%x4, 80%x3x3
Deadlift: build to heavy 5 TOUCH-AND-GO
Conditioning: for time – 50 cleans (135/95lbs), 25 muscle-ups, 50 thrusters (95/65lbs), 25 chest-to-bar pull-ups, 500m row