MONDAY
21/07/14

WEIGHTLIFTING

Power Snatch + Hang Snatch; 2×2 @ 70%; 2×2 @ 75%; 2×1 @ 80%; 2×1 @ 85%

Power Clean + Push Jerk; 2 @ 70%, 2 @ 75%, 3×1 @ 80%, 3×1 @ 85%

STRENGTH

Back Squat; 6 reps; 3 sets; heavy

A) Snatch Grip RDL; 3 reps; 5 sets
B) KB Rear Foot Elevated Split Squat; 5 reps; 5 sets

ENGINE

In 60 sec complete:
5 GTOH (70/45) + AMRAP burpees to plate

3 min rest

5 rounds for total burpees

EXTRA

Tempo Run
2 minute easy
2 minute hard
5 sets