Week 4/9

Monday 3/4/13 –

Hang snatch: 60%x3, 70%x3x2, 80%x3x3
Behind the neck jerk: 60%x4, 65%x4x2, 70%x3x2
Conditioning: 12 minutes – even minutes 3 power cleans + 3 front squats @ 70% of clean, odd minutes 3 bench press + 3 muscle-ups @ very manageable weight – err to side of too light
Conditioning: 1k row @ 90% of 500m pace

Tuesday 3/5/13 –

Power snatch: 60%x2, 65%x2x2, 70%x2x2
Clean: 60%x4, 70%x4x2, 80%x3x2
LADIES ONLY: Strict pull-ups: AMRAP 2 min, rest 1 min, x2
Conditioning: 3RFT – 12 push press (115/75lbs), 24 box jumps, 36 air squats, 48 double unders

Wednesday 3/6/13 –

Snatch: 60%x2, 70%x2, 80%x2, 85%x2x2
Power clean and power jerk: 60%x2+2, 65%x2+2, 70%x2+2, 75%x2+2
Clean deadlift: 85%x4x4
Squat: 60%x4, 70%x4x2, 80%x4x2
Conditioning: AMRAP 8 min – 5 DB snatches ea. arm (70/50lbs), 20 unbroken wallballs (20/14lbs), 20 unbroken DU

Thursday 3/7/13 –

Recover and restore

Friday 3/8/13 –

Open workout followed by TBD

Saturday 3/9/13 –

TBD