January 13, 2015

A.

3-Position Snatch (floor, below knee, above knee) 

60%

65%

70%

 75% x 3 sets
 

B.

Snatch Pull 

95% (of sn) x 3 x 2

100% x 3 x 2

C.

3 sets of:

Run 3:00 (goal is just about 750m)

Rest 1:00

Run 2:00 (goal is just about 500m)

Rest :30

Run 1:00 (goal is just about 250m)

-rest 4 min b/t sets

D.

3 sets of:

5 Ring Dips (each dip hold ring support at the top for 8-10 seconds)