January 9, 2014

1-9

A. Strict Press - 5 @ 70%, 5 @ 70%, 5 @ 70% rest 2 minutes

5 70% 60lb

5 70% 60lb

5 70% 60lb

B. Squat Snatch - 5 reps @ 70%, 3 reps @ 75% 1 rep @ 80% *all singles*

5 70% 75lb

3 75% 80lb

1 80% 85lb

C. Clean & Jerk - 3 reps @ 75%, 5 reps @ 80% *all singles*

3 75% 90lb

5 80% 95lb

+

5 TNG Power Snatch (aim for 55-75)

5 *unbroken* wall ball shots 20#

20 second Assault Bike Sprint

rest 4 minutes x 5

1 - 1:45

2 - 1:25

3 - 1:18

4 - 1:16

5 - 1:20