04-02-14

A. 15 Snatch @80#+ (80#)

B. 1 1/4 BS. 5-6 reps. 2 min rest. x5 (95, 105, 115, 125, 135)

C. Jumping Back Squat. 3 OTM. x10 (95#)

D. AMRAP 1-4 CTB Ladders in 5 min (2 rds +3rd + 2 in 4)

11-03-13 to 11-09-13

11-08-13
A. Squat Clean x1, Hang Squat Clean x2, Front Squat x3
5 complexes (85, 95, 105, 115, 125)
B. Thrusters 1, 1, 1, 1, 1 (85, 95, 105, 110, 115)
C. Push Press 3, 3, 3 (95, 95, 100)
+
3 Rounds for Time - 9:11

• 17 Thrusters (75/55)
• 17 Burpees

11-06-13
Skill Work

1000m Row for Time - 3:39.8


11-04-13
A. Snatch 1 RM (85#)

B. Wtd Pullup 1 RM
+
6 Rounds - 19:30

• 5 Hang Squat Clean (105#)
• 10 Pullups

CF 02-01-13

Snatch (full squat). Tech Work and/or Heavy Singles.

17 min AMRAP PR 3 rds + 7

• 15 Squat Snatch (95# M / 45# F)
• 30 Wall Balls (10#)

*light weight work due to competition next day*

CF 09-07-12

Snatch practice

For Time - PR 9:20
30 Snatches (50#)

6 min AMRAP - PR 8 sets
6 unbroken strict pull ups

CF 08-20-12

Power Snatch Practice (1 Hang Power Snatch + 1 Power Snatch) x 5

5 Rounds For Time - PR 8:22

• 5 Power Snatch (55 lbs)
• 10 Pull Ups (blue band assist, last 2 rds blue + purple band assist)

Planks. Walking Front Plank 1 min and Sides 1 min each.

CF 08-09-12

Hang Power Snatch 1-1-1-1-1 (45 lbs; 50 lbs; 55lbs; 45 lbs; 50 lbs)

For Time - PR 10:40

10-8-6-4-2

• Hang Power Snatch (45 lbs)
• Chest to Bar pull up (green + purple band assist)

Core Work: 50 GHD Sit-Ups.