Friday, January 18th, 2013
Jerk Intense + Snatch Pull + Snatch Moderate + Front Squat Moderate(Speed)
A. Split Jerk, 220.127.116.11.1.1, rest 3 minutes between sets. This is not a max, but you can go heavy, if you are feeling good.
B. Snatch Pull, 1 rep @ 110% of your best snatch x 7 sets, rest 2 minutes between sets.
C. Snatch Cluster @ 70% of your best snatch, 18.104.22.168.1.1 x 3 sets, rest 3 minutes between sets.
D. Front Squat @ 60% of your best Front Squat @ 20×0, 2 reps x 10 sets, rest 45 seconds between sets. Plus 40 lbs of Chains.