Day 3 of Strength Cycle

4 January 2009

Warm Up: 10-8-6 squats/push ups; 3x10 arm/neck/trunk rotations;
Front Squats: 45x3, 65x3, 75x3

• Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 85#, 90#, 95#
  
• Snatch pull - 100% (of snatch) x 3 x 3 110#
  
• Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single started at 95#, got to 145#
  

3 rounds for time of:
15 KB deadlift high pull - 30% BW 40#
20 KB 1-arm snatch - 25% BW 30#

Workout Time: 36 minutes
MetCon Time: 6 minutes