MON January 20/13 – Comp 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Clean and jerk 70-80-85%x2, 2(90%x1), 3(95%x1)
B. Hang snatch 60-70-80%x2, 3(90%x1)
C. Clean pulls 3(90%x3)
D. Front squats 70-75-80-85%x2, 2(90%x1), 3(95%x1)
E. Press + push press 3(2+3)
TUES January 21/13 – Comp 1, Week 4
REST DAY
WED January 22/13 – Comp 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 70-80-85%x2, 2(90%x1), 3(95%x1)
B. Hang clean and jerk 60-70-80%x2, 3(90%x1)
C. Back squats 4(92.5%x2)
D. Snatch high pulls 3(90%x3)
THURS January 23/13 – Comp 1, Week 4
REST DAY
FRI January 24/13 – Comp 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 60-65%x2, 6(75%x1)
B. Power clean 60-65%x2, 5(75%x1)
C. Front squat + jerk 70-75-80-85%x2+1, 4(90%x1+1)
D. Clean pulls 4(90%x3)
SAT January 25/13 – Comp 1, Week 4
REST DAY
SUN January 26/13 – Comp 1, Week 4
REST DAY
