Fri 4-23-15

Workout of the Day
A.
Four sets of:
2-Position Snatch
(high hang, 2″ below the knee)
Rest as needed

Build over the course of the four sets.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 3 minutes

Do not exceed 95% on your back squat. All percentages throughout this training cycle should be keyed off of your last tested 1-RM back squat.

D.
“2015 Masters Qualifier Event 1″
Complete as many rounds and reps as possible in 5 minutes of:
5 Muscle-Ups
10 Power Cleans (155/105 lbs)

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