Monday, January 28th, 2013

Snatch Intense + Clean and Jerk Intense + Thruster/Muscle Ups
A. Snatch Below the Knee Position, build to a heavy single, rest as needed between efforts.
B. Clean and Jerk @ 80%, 1.1 x 4 sets, rest 3-4 minutes between sets.
C1. Thruster, 1 tough repetition x 5 sets, rest 1 minute.
C2. AMRAP(-2) Muscle Ups x 5 sets, rest 1 minute.