MONDAY
01/09/14

Session 1

20 min easy run/row

Session 2

Weightlifting

Hang Snatch
2 x 2 reps @ 75%
2 x 2 reps @ 80%
2 x 2 reps @ 85%
3 x 2 reps @ 90%+

Clean & Jerk
2 x 2 reps @ 75%
2 x 1 reps @ 80%
2 x 1 reps @ 85%
3 x 1 reps @ 90%+

Strength
Back Squat
Build to a 3 rep max for the day then 3 sets at 90%

Barbell Walk Lunges
5 reps each leg; 4 sets; Bodyweight/0.75 Bodyweight

Engine
For time:
Power Snatch (35/25); 12 reps
Barbell Burpee; 12 reps
5 sets

Straight into

100 Double-Unders