1. pwr snatch + ohs: 1+3 x 5 sets. you choose the weight.
2. pwr cln+fs+jerk: 1 + 3 + 1: you choose the weight.
on this workout i only want pwr snatch and power cleans. if you do full movements the weight is too heavy. i want speed on the turn over here.
Warm Up: 3 rounds: 5x deadlift, 5x power cleans, 5x front squat, 5x push press.
*increase weight each round.
Strength: work up to 2 RM back squat. Then back it down 10% and perform 1 set of 5 reps.
W.O.D.: Complete as many rounds as possible in 20 minutes of the following...
3x deadlift (275#/225#)
5x muscle ups
7x toes to bar
20x sledge strikes
Durability: 1x max plank hold. If under your last max attempt... perform a 50 burpee penalty.