MON January 13/13 – Comp 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Clean and jerk 65-70-75-80%x2, 4(87.5%x2)
B. Power snatch 60-65%x2, 6(70%x1)
C. Clean pulls 5(90%x3)
D. Front squat 70-75%x3, 80%x3,85%x2, 90%x1, 82.5%x3, 87.5%x2, 92.5%x1 (add 1-2kg all the way throughout)
E. Press + jerk 4×4+2
TUES January 14/13 – Comp 1, Week 3
REST DAY
WED January 15/13 – Comp 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70-75-80%x2, 4(87.5%x2)
B. Power clean and jerk 60-65%x2, 5(70%x1)
C. Back Squats 5(90%x3)
D. Snatch high pulls 4(85%x3)
THURS January 16/13 – Comp 1, Week 3
REST DAY
FRI January 17/13 – Comp 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang power snatch + hang snatch 60-65%x2+2, 4(72.5%x1+1)
B. Hang clean 60-65%x2+2, 4(72.5%x1+1)
C. Front squat + jerk 70-75-80%x2+1, 4(87.5%x1+1)
D. Clean shrugs 4(90%x3)
SAT January 18/13 – Comp 1, Week 3
REST DAY
SUN January 19/13 – Comp 1, Week 3
REST DAY
