12102013

12102013

PROGRAM A)

1)Work to a heavy thruster that you can complete 5 without dropping the bar

For Time:

12-9-6

Deadlift 50% 1RM

Box Jumps (30"/24")


PROGRAM B)

Strength:

1) Snatch- work up to a heavy working weight of the complex snatch + snatch push press + snatch balance (1+1+1)x2

2) five rounds of above at the heavy working weight

Cond:

2min ME KB Snatches

60sec rest

8min AMRAP

25 Double undres

5 HSPU

60sec rest

2min ME KB Snatches

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