24 October 2015 24 October 2015
Saturday 24 October 2015 '24 October 2015'

dan1. Warm-up level 2
a. Two minutes of banded glute activation
b. 3 Rounds
10 Good mornings
15 DB push press

2. OLY
Snatch 10×1 @80-100%+
Full snatch. Start at 80% and work up as heavy as possible. If you miss twice, go back down to 90% to finish your reps.

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-97.5%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, work up to 95%, if not stay around 90%.

4. Met-Con
‘Double Grace’
60 Clean and jerks 135/95lbs
Rich Froning 5:05 to finish out the 2014 Games.

Extra, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
AMRAP 20 minutes – Climb the ladder
Run 100m (50m down and back shuttle)
3 Muscle-ups
Rest 30 seconds
Run 200m (50m down and back shuttle x2)
6 Muscle-ups
Rest 1 minute
Run 300m (50m down and back shuttle x3)
9 Muscle-ups
Rest 90 seconds
And so on…

5b.
3 Rounds
3/2 Mile Assault Bike
Rest 5 minutes

5c. Accessory
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.

1. Warm-up level 1
a. Two minutes of banded glute activation
b. 3 Rounds
10 Good mornings
15 DB push press

2. OLY
Snatch 10×1 @80-100%+
Full snatch. Start at 80% and work up as heavy as possible. If you miss twice, go back down to 90% to finish your reps.

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-97.5%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, work up to 95%, if not stay around 90%.

4. Met-Con
‘Double Grace’
60 Clean and jerks 115/75lbs

1. Warm-up Base
a. Two minutes of banded glute activation
b. 3 Rounds
10 air squats
15 barbell push press

2. OLY
Snatch 10×1  by feel

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-97.5%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, work up to 95%, if not stay around 90%.

4. Met-Con
‘Double Grace’
60 Clean and jerks 75/55lbs

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