cesimpson

Wednesday

Long Cycle Clean & Jerk @ 2-16kg KB

2 reps every 30 seconds for 10 minutes

5x @ 16kg KB

1x Snatch + 5x Windmill (R. Arm)

1x Snatch + 5x Windmill (L. Arm)

60 seconds Plank Hold

Sprints

400m (1:01)

3:00 Rest

400m (1:09)

Friday

Warm Up

5x Power Snatch + OHS @ 75#

4x Chin Ups @ BW

5x Power Snatch + OHS @ 80#

4x Chin Ups @ BW

5x Power Snatch + OHS @ 85#

4x Chin Ups @ BW

1x Power Snatch + OHS @ 90#

4x Chin Ups @ BW

1x Power Snatch + OHS @ 95#

4x Chin Ups @ BW

1x Power Snatch + OHS @ 100#

4x Chin Ups @ BW

1x Power Snatch + OHS @ 105#

4x Chin Ups @ BW

1x Power Snatch + OHS @ 110#

4x Chin Ups @ BW

1x Power Snatch + OHS @ 115#

4x Chin Ups @ BW

Back Squats

3x Squat @ 225#

3x Squat @ 255#

8x Squat @ 285#

5x Assistance Circuit

6x Toes-to-Fingers

10x Good Mornings @ 155#