15 April, 2014

Gymnastic Strength

20 minutes to Establish a 7RM Weighted Pull Up

Conditioning

“Death by Clean and Jerk”

On the first minute complete one Clean and Jerk @ 135/95. On the second minute complete two Clean and Jerks @ 135/95. On the third minute complete three Clean and Jerks @ 135/95. Continue until you can not complete all of your Clean and Jerks in the minute.

Strength

A:Front Squat 2×5 @ 70%
B:Snatch Pull 3×3 @ 90% (of snatch)
C: 95% x 3 x 2
D:Halting Snacth Deadlift 3×2 85%
E: ” 90% x 3
F: SLDL 3×5 @ +10
G1: Pendlay Rows 3×15
G2: Front Plank 3xME