MON December 16/13 – Prep 2, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2)
B. Jerk from rack 60-70%x3, 75%x2, 3(80-85-90%x1)
C. Clean 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2)
D. Front squats 60-65%x4, 70-75%x3, 2(80-85%x2)
E. Press 4×4
TUES December 17/13 – Prep 2, Week 2
REST DAY
WED December 18/13 – Prep 2, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 60-65%x3, 3(70-75-80%x1)
B. Power clean and jerk 60-65%x3+1, 2(70-75-80%x1+1)
C. Back squats 70-75-80%x4 2(85%x3,90%x2, 95%x1)
D. Clean pulls 3(90%x3)
THURS December 19/13 – Prep 2, Week 2
REST DAY
FRI December 20/13 – Prep 2, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-65-70-75%x3, 2(80-85%x2)
B. Clean and jerk 60-65-70%x3+1, 75%x2+1, 2(80%x2+1)
C. Front squats 60-70-75%x3, 2(80%x3,85%x2, 90%x1)
D. Snatch pulls 70-80%x3, 2(90%x3)
E. Press4x2
SAT December 21/13 – Prep 2, Week 2
REST DAY
SUN December 22/13 – Prep 2, Week 2
REST DAY
