MON January 27/13 – Comp 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Clean and jerk – work to max effort single
(No more than 10 lifts total)
B. Power snatch 60-65%x2, 6(70%x2)
C. Front squats 70-75-80-85%x2, 90%x1, 3(97.5%x1)
E. Press + push jerk 4×4+2
TUES January 28/13 – Comp 1, Week 5
REST DAY
WED January 29/13 – Comp 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch balance 50-60-70-80-90%x2
B. Power cleans 50-60%x3, 3(70%x2)
C. Paused back squats 50-55%x3, 2(60%x2)
THURS January 30/13 – Comp 1, Week 5
REST DAY
FRI January 31/13 – Comp 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch – work to max effort single (no more than 10 lifts)
B. Hang clean 60-65-70%x2, 4(77.5%x1)
C. Front squat + jerk 70-75-80-85%x2+1, 4(92.5%x1+1)
D. Clean pulls 3(90×3)
SAT February 01/13 – Comp 1, Week 5
REST DAY
SUN February 02/13 – Comp 1, Week 5
REST DAY
