Monday, November 26th, 2012

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 between sets.
C1. Back Squat Cluster @ 85%, 1.1.1 x 3 sets, rest 1 minute between sets.
C2. Muscle Up Cluster, 1.1.1.1.1.1 x 3 sets, rest 1 minute between sets.
(If you cannot do muscle ups, sub Chest to Bar Pull Ups, 5.5.5 x 3 sets)