Friday, 120916

250# split Jerk 


Competition:

am

A. Power Snatch + Hang SqT Snatch + OHS; to max for the day 

B. OHS – build to 3RM at 43X1 tempo

C. Strict muscles – emom x 10 . Athlete choose rep scheme and or weight 

D. :10-:12 ring HS hold x 7. Rest :30-:45 between 
pm

A. Running clock 

AMRAP 5

21-15-9

Thrusters 135/93

C2b pull-ups 

Rest 3 min

AMRAP 5

21-15-9

Row calorie 

Front squats 135/93

Rest 3 min

5 min max cal bike

Into 

10 min flush on bike immediately following Thw 5. Just stay on 
 Assistance Work:

1. ghd back ext 3×10 barbell on back (might)

2. Weighted sit-ups 3×15; rest 1:30

3. 5 min shoulder stretch into crossover symmetry full recovery 

Performance:

A. Power Snatch + Hang SqT Snatch + OHS; to max for the day 

B. Running clock 

AMRAP 5
21-15-9
Thrusters 135/93
C2b pull-ups 
Rest 3 min
AMRAP 5
21-15-9

Row calorie 

Front squats 135/93

Rest 3 min
5 min max cal bike
Into 
10 min flush on bike immediately following The 5. Just stay on 
+

ScAp recovery work 

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