WEDNESDAY
03/09/14

Weightlifting

Power Snatch

1 x 2 rep @ 55%
1 x 2 rep @ 65%
2 x 1 rep @ 70%
2 x 1 rep @ 75%
1 x 1 rep @ 80%
1 x 1 rep @ 85%

Every minute for 6 minutes:
5 GTOH; Touch and go at floor and shoulder

Then, 2 minutes AMRAP GTOH at same weight

Choose a weight that is challenging, but that will allow you to complete all reps touch and go. Also consider typical competition/benchmark weights on this movement (i.e. Grace 60/40; Previous Open Workouts (70/45) etc.)

Strength

Front Squat (pause 2 sec at bottom)
Take 5 sets to build to a 3 rep max then 3 sets at 80%

Wgt GHD Extensions
5 reps; 5 sets
Heavier than last week.

*Use barbell across shoulders.

Session 2

2 min to complete:
Thruster (50/35); 20 reps
AMRAP Burpees to plate

Rest 2 min

2 min to complete:
Toes-to-Bar; 25 reps
AMRAP KB Swing (32/24)

Rest 2 minutes

2 min to complete:
Row; 40 cal
AMRAP Double-Unders

rest 2 mins

For time:
Thruster (50/35); 20 reps
Toes-to-Bar; 25 reps
KB Swing; 30 reps
Burpees to plate; 35 reps
Row; 40 cal