Friday 2.2.18



Odd: 1 squat clean + 3 shoulder to overhead

Even: 3 squat clean + 1 shoulder to overhead

*build weight across

Every 4 minutes for 16 minutes (4 sets)

200m run

15 burpees

In remaining time, max hang snatch

*athlete chooses snatch weight

**score is total reps x weight

***no rest between rounds


Olympic Lifting

Every 90 seconds for 9 minutes (6 sets)

1 dead stop front squat

*5 second pause at bottom of squat

**build as you go from 60% of front squat 1RM


60 seconds front rack hold

*build as you go from 75% of front squat 1RM

In 12 minutes establish a heavy single power clean

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