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Thursday 01/30/14

Barbell Skillz

Snatch Balance

5x5

*technique and speed work

Followed By

Deadlift

5x5

*Reset after each lift. Not touch and go. Work up to heavy load.

FOLLOWED BY

3 Rounds

20 Toes To Bar

15 DB Push Press (45/35 lbs) or Barbell Push Press (110/75 lbs)

Run 400 meters

1 Clean & Jerk (205/145 lbs)

MODIFICATIONS:

L4 - As RX

L3 - 35/20 lb DB or 95/65 lb BB, 175/110 lb c&j

L2- 30/15 lb DB or 75/55 lb BB, 135/75 c&j

L1 - 3 Rounds

10 Modified Knees to Elbows

10 DB or BB Push Press (manageable weight

Run 400 meters

1 Power Clean & Jerk (manageable weight)

L1m - 3 Rounds

10 Sit Ups

10 Barbell Push Press (manageable weight)

Run 200 meters

1 Hang Power Clean & Push Jerk (manageable weight)