Monday, January 14th, 2013
Snatch Intense + Clean and Jerk Intense + Thrusters/Muscle Up
A. Hang Power Snatch, 3 reps on the Minute x 10 Minutes.
B. Clean and Jerk Cluster @ 75%, 1.1.1 x 3 sets, rest 3 minutes between sets.
C1. Thruster, 3-4 reps x 3 sets(make these heavy reps), rest 45 seconds.
C2. Chest to Bar Pull Up Clusters, 8.6.4 x 3 sets, rest 1 minute.