Week 1 of 5, Front Squat Emphasis Strength Cycle

June 10, 2013 - Monday

AM:
A. Snatch - 75%x3x5
B. Jerk - 75%x3x5
C. Front Squat - 75%x3x5
D. Snatch Deadlift - 100% of snatch x5x3
+

PM:
10 min EMOM: add weight as able
odd:3 wtd CTB pull ups
even:3 wtd dips
 +
Class wod:
10 min Amrap :
20 KBS 44#
15 Plank burpees
10 Box jump/step downs 24"

Results:
A. 2 sets at 70#, 3 sets at 75#
B. all sets at 100#
C. 2 sets at 125#, 3 sets at 130
D. all sets at 100

EMOM:
CTBs - 9#, 9#, 11.5, 11.5, 11.5 all x 3
Ring dips the same
+
10 min amrap
4 rnds + 30