Friday, April 13, 2012

4/13/12 - FRIDAY

Warm-up:
Burgener Warm-up - Snatch
2 Rounds
75 lb OH Squat - 5
Seated Broad Jump - 10

Olympic Lift:
Snatch Work
3 Position Snatches @ 75% - 3 sets
Snatch Pull @ 90% - 2x3
Snatch Push Press - medium 1RM

Met-Con:
3 Rounds Each for Time
95 lb OH Squat - 6
Pull-up - 12
DU - 24
95 lb OH Squat - 6
Pull-up - 12
DU - 24
Rest 2 min (or while partner goes)

Assistance:
Superset
Weighted Ring Dips - 3x8-10
Weighted 30" Box Jumps - 3x10
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2 comments:

  1. JeremyApril 16, 2012 at 5:45 AM

    3 position snatch @95,115,115
    snatch pull 155*3,175*3
    snatch push press 135,155,175

    Met-Con:2:17, 2:04, 2:06

    ReplyDelete
  2. Jeff DallonApril 16, 2012 at 7:53 AM

    3 Pos Snatch: 95,115,115
    Snatch Pull: 155x3,175x3
    Snatch Push Press: 135,155,185xFail,185
    Met-Con: 2:04, 1:52, 1:56

    ReplyDelete

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