Monday, December 17th, 2012
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No More than 5 sets)
A. High Hang Snatch @ 85% of previous best(December 3rd, 2012), 3 reps on the minute x 10 minutes. You may drop the barbell, but must finish repetitions within 45 seconds.
B. Clean and Jerk Cluster, 1.1.1 x 3 sets, rest 3 minutes between sets.
C1. Back Squat @ 22×1, 2 tough reps x 3 sets, rest 30 seconds.
C2. Muscle Ups on the minute, must complete six muscle ups within 2 minutes, rest 1 minute between sets.