WHITEBOARD – 29 October 2013

Workload:

Build up to a heavy single in the following barbell complex:

A1. 1 Power Clean + 1 Push Jerk

Deload to 80% and hit the following for 3 sets:

A2. 1 Power Clean + 1 High Hang Power Clean + 2 Push Jerks

Then:

B1. 5 Rounds of: 
5 Deadhang Chin-ups (45lb Dumbbell)
10 Single Arm Snatches (5 Each Arm – 1/3 Body Weight DB)

Rest 2 Minutes Then:

B2. 5 Minute AMRAP
Max Burpees

Notes:  High Hang = mid-thigh for most people.  Post questions in regards to the movements.  For the section B, perform B1, then rest approximately 2-3 minutes and before B2.

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Comments
One Response to “WHITEBOARD – 29 October 2013”
  1. Kevin Olds says:

    Did Clean + 2 Jerks up to 190# then 1500 row.

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