Aaron working his power snatches during Tuesday's workout. Nice hookgrip!
A. 2 clean pulls + 1 clean + 1 jerk (DEMO), 7 sets, build to a HEAVY weight
B. Clean & jerk, 3x1 @ 90% of A
Notes: For both A and B use a 1:15 clock. The clean pull is everything that a clean is except that you stop after the second pull (no arm bend). See the video for a demo.
A. Clean & jerk, 7 sets to build to a "technical" 1RM
B. Clean & jerk, 3 sets @ 90% of A
Notes: Use a 1:15 clock for A and B.
101 & 201
5 sets @ 100% effort, each on a 4:30 clock:
102' shuttle prowler push, 90/50lb (34'-34'-17'-17'…34' is the length of the rack)
15M/10F cals on AD
Notes: Be in groups of at most 4 people per prowler and AD. Rotate through such that only 1 person is working at a time. Partner 1 will do an entire round (prowler and AD) and as soon as they're done on the AD Partner 2 will begin, so on and so forth until everyone in the group has gone. Partner 1 won't start their next set until the clock beeps at the end of 4:30. The duration of work should take 1:00-1:15 leaving you 3:15-3:30 to recover (~ 1:3 work-to-rest ratio). If you're not finishing in that time frame you may need to decrease the weight on the prowler (oh yeah, 90/50lb signifies the amount of weight ADDED to the prowler, not it's total weight as we don't know exactly what they weigh).
Post loads and times per round to comments.