Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No more than 3 sets) A. Muscle Snatch Cluster, 1.1.1.1 x 4 sets, rest 3-4 minutes between sets. B. Clean and Jerk Cluster(no more than 80%), 1.1.1 x 4 sets, rest 3-4 minutes...
Read moreCompetition Phase: Lactate Power + Skill Work A. 3 Sets of the following: AMRAP Thrusters in 30 seconds @ 95/65 lbs Rest 0 seconds Row 250 Meters @ 95% Rest 4:00 minutes between sets. + Rest 10 or more minutes(The longer you rest and recover the...
Read moreFriday, November 16th, 2012: Clean Intense + Bend/Press Battery + Single Leg A. 6 sets of the following, working to a nice, clean, heavy effort, with no slop: 2 Power Cleans + 1 Jerk(No Split Today) B1. Touch N Go Power Snatch Cluster, 2.2 x 5...
Read moreMaximum Aerobic Power Sessions: 10 minutes on/5 minutes off 10 Minutes @ 90% of the following: 5 Hand Release Push Ups Row 150 Meters 5 Kettlebell Swings @ 70 lbs/44 lbs Row 150 Meters Rest 5 Minutes 10 Minutes @ 90% of the following: 5 Burpee...
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