Friday, October 2nd, 2015

Weightlifting: 

1) Snatch: 10 rounds – Every 90 seconds, complete:

-1x snatch (90-95% 1 RM)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:

-1x clean and jerk (90-95% 1 RM)

3) Front squat: Work up to a 3 RM

*For the snatch and clean and jerk, all 10 singles must be done in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isn’t there today, decrease the percentages and get 10 solid reps in. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as possible.