November 17th, 2014

Power Snatch 40/3*2 48/3 56/3 60/3 52/3
Power Clean + Power Jerk 50/3+3*2 60/3+3 70/3+3 75/3+3 65/3+3
Clean Pull 90/5 100/4 105/3 110/2
Snatch RDL 30/8 40/6 50/6 60/6
Box Jumps 3 x 5
Weighted Plank 3 x :20sec 20KG

A. Clean-grip deadlift, 8-6-4-2 touch-and-go building so last set is tough but crisp; 2:00 rest
205, 225, 245, 265
B1. Close-grip bench press, 2-2-1-1, 20X1; :60 rest
145, 155, 155, 155
B2. 1-arm DB row, 4 x 2-3/arm, 10X0; :60 rest 45# for 3
B3. Rope climbs, 4 x 2 fast; 2:00 rest: skipped because I couldn’t use the ropes with class going on
+
AMRAP in 10:00:
750m row
150 double-unders
max power snatches in remaining time @ 105
Reps of power snatches: 33

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