Week 6/9

Monday 3/18/13 –

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Clean and jerk: 60%x2, 70%x2, 80%x2+1, 85%x2+1, 90%x1
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2
Conditioning: AMRAP 20 min – 20 full cleans (135/95lbs), 20 toes-to-bar, 20 cal row

Tuesday 3/19/13 –
Power snatch: EMOM for 6 min – 3 TnG @ 135/95lbs – scale weight to be successful, straps fine
Conditioning: 15-12-9 deadlift (225/155lbs), strict pull-ups, strict ring dips
Conditioning: AMRAP 4 min – 2 HSPU, 2 GHD sit-ups, 4 HSPU, 4 GHD sit-ups, 6, 8, ad infinitum

Wednesday 3/20/13 –

Hang power snatch: 60%x3, 65%x3, 70%x3x2
Snatch deadlift + snatch pull: 80%x3x2 – one deadlift, one pull, x3 for 2 sets
Squat: 60%x4, 70%x4x2, 80%x4, 85%x2, 80%x4
Conditioning: MAP session – 5 min AMRAP 30 double unders, 10 wallballs – rest 5 min – 5 min AMRAP 10 KBS (50/35lbs), 3 muscle-ups – rest 5 min – 5 min AMRAP farmer’s carry around gym (50/35lbs), 10 burpees – rest 5 min – 5 min AMRAP 10 hard pulls on rower, 10 med ball cleans – all performed at 80%

Thursday 3/21/13 –

Rest and prepare for 13.3

Friday 3/22/13 –

13.3