Friday 1.12.17


Push jerk

5 sets of 2 reps

Rest 2 minutes between sets

*try to go heavier than 9.11,17

Overhead Squat

Build to a heavy single in 10 minutes

For time

400m run

20 shoulder to overhead @ 60/42.5kg

30 box jump-overs @ 24/20”

20 squat cleans

30 abmat sit-ups

20 back squats

30 double unders

500/400m row


Olympic Lifting

In 12 minutes build to a heavy triple snatch grip deadlift

In 12 minutes build to a heavy set of the complex:

2 snatch high pull + 1 power snatch

In 12 minutes establish a heavy double power snatch

*must be touch-and-go

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