FRIDAY
25/07/14

WEIGHTLIFTING

Take 8 minutes to warm-up then:
Hang Snatch x2; 90%+; 3 attempts only

Take 8 minutes to warm-up then:
Hang Clean; 90%+; 3 attempts only

STRENGTH

Take 12 minutes to establish a 1RM Thruster (from racks)

Rest 4 minutes

then

For 4 minutes:
Every 20 sec complete 3 Thruster @ 60% of 1RM; rest in rack position
If you drop the bar, rest for the next set before re-racking the bar

CONDITIONING

21-15-9

Row (cal)
Power Snatch (45/30)
Barbell Burpees