Friday, January 6, 2017

Thursday, January 5, 2017 - 20:45
Warm up



Hollow/superman holds




Power
2 TNG SNATCH + 1 HANG SNATCH + 2 OHS
1 X 1 :
1 X 1 :
1 X 1 :
1 X 1 :


FRONT SQUAT
1 X 3 :
1 X 3 :
1 X 3 :
1 X 3 :
1 X 0 :



Work up to a challenging triple in 4 sets then reduce weight by 20% on 5th set for a max effort set. The Max effort set should be more than 3 reps. stop one rep short of failure.





Power Beginner


HANG SNATCH

1 X 2 :
1 X 2 :


1 X 2 :


FRONT SQUAT

1 X 3 :
1 X 3 :
1 X 3 :


1 X 3 :


Performance

21 Clean and Jerks 115/85
40 Doubles
21 Cal row
15 Clean and jerks 135/105
30 doubles
15 cal row
9 Clean and jerks 155/125
20 Doubles
9 Cal row