WEDNESDAY
20/08/14

Session 1

Weightlifting

Snatch
2 rep @ 55, 60, 65, 65%
1 rep @ 70, 75, 80, 85%

Clean Pull + Low Hang + 2x Front Squat
Take 5-7 sets to build to a max then two sets at 85%

Strength
Front Squat (pause 2 sec at bottom)
Take 5 sets to build to a 6 rep max then 3 sets at 75%

Clean Deadlift (Pause for 2 sec at knee)
Pull from a deficit (1-2″)
2 reps; 5 sets

Session 2

Run 800m
30 Wall Balls (9/6)
20 Toes-to-Bar/Knees-to-Elbows
10 Power Clean (70/45)
Rest 3 minutes

3 rounds for time