Tuesday 7-12-2016

VOD

10 x 2 Push Press, starting at 75% of 1RM and building to a heavy 2RM, rest to recover betw sets

Machine

AMRAP9

5/5 DB snatch

5 DB Front Squat

5 DB hang power clean

(Use 20/25)

4RFT, goal is sub 9min

5/5 DB snatch 25/45# to same arm

5 DB Front Squat 25/45#

5 DB hang power clean 25/45#

(Comp use 45/65#)

1) 10 reps of Split Jerk off blocks, all at 80% + of 1RM phyf, rest to recover betw sets

2) OTM for 7min

2 Power Clean at 80%-85% of 1RM phyf

2 strict MU (or work muscle-up turn over)