• Snatch - heavy single; 85% of that x 1 x 4
• Clean & jerk - heavy single; 85% of that x 1 x 3
• Front squat - heavy single

3 rounds for time:
300 m row
7 burpees

Wednesday May 27 2009

• Snatch - heavy single; 90% of that x 1 x 4
• Clean & jerk - heavy single; 90% of that x 1 x 3
• Back squat - clean single wt x 3 x 3
• GHD sit-ups - 3 x 15 (weight if needed)

• Power snatch - 75% x 1 x 5
• Power clean & jerk - 75% x 1 x 5

3 rounds for time:
10 (2 walking lunge + 1 broad jump)
15 kipping pull-ups

• Snatch - heavy single
• Clean & jerk - heavy single
• Front squat - heavy single
• Pull-ups - 3 x max OR rope climb - 5 total

• Snatch - 70% x 1 x 3
• Clean & jerk - 70% x 1 x 3

3 rounds for time:
8 Sandbag power clean & push press - 40% BW
100 m sprint

• Snatch - 65% x 2 x 4
• Clean & jerk - 65% x 2 x 3
• Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
• Ab wheel - 3 x 1

• Power snatch - heavy single
• Power clean & jerk - heavy single; if jerk fails first, keep going up to a heavy single power clean

4 rounds for time:
5 box jumps
10 kipping pull-ups
30 sec rest

Week 6

• Snatch - 70% x 1 x 3
• Clean & jerk - 70% x 1 x 3
• Back squat - 80% x 2 x 2
• Turkish get-up - 3 x 5/side