MON February 03/13 – Comp 1, Week 6
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch deadlift, hang power snatch, snatch, snatch balance 4(50%x1+1+1+1)
B. Snatch 60-65-70%x2, 4(75%x2)
C. Clean and jerk 60-65-70%x2, 4(75%x2)
D. Paused back squats 4(70%x3)
TUES February 04/13 – Comp 1, Week 6
REST DAY
WED February 05/13 – Comp 1, Week 6
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Muscle snatch 3(50%x3)
B. Snatch 60-65%x2, 3(70%x2)
C. Clean and jerk 60-65%x2, 3(70%x2)
D. Paused back squats 3(60%x3)
THURS February 06/13 – Comp 1, Week 6
REST DAY
FRI February 07/13 – Comp 1, Week 6
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
TEST DAY
A. Work to max effort Snatch – rest 20-30 minutes (no more than 12 reps)
B. Work to max effort clean and jerk (no more than 10 reps)
C. Back squats 4-5(75%x4) – optional
– Synergy Strength Open competitors – this is a rest day
SAT February 08/13 – Comp 1, Week 6
Synergy Strength open SWA competition – this week.
SUN February 09/13 – Comp 1, Week 6
REST DAY
