3 mins on 90 sec off
4 cycle met-con
20 air squats
15 KBS 2/1.5/1.5/1
10 Pwr cleans at 135/95/95/65
Oly Program:
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
Every 3 minute x 15
1. 6 Back squats at 60% + 6 high box jumps
2. DB chest press 10 reps + 20 V-ups
3. 15 ring dips + 15 supinated pull ups