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Wednesday 150204

Great extension and finish positions on the power snatch by Chad, Brandi's husband. But I guess it's gonna take more than that to impress her, haha.

A. Front squat: 10min to build to a max for the day
B. Clean and Jerk: 10min to build to a technical max
C. Every 20 sec for 5 min (15 reps): 1 C&J @75%(+) of B

Notes: A and B should both be "technical" maxes, meaning, that you don't go until you can't do any more weight, but you go until you can't do more weight with anything other than PERFECT technique. Allow yourself to only do it the right way. On C, you should do power cleans and push jerks and try to TnG from the PC into PJ.

2 minutes burpees
1 min rest

Notes: The goal is to hit the same number of burpees in each 2 minute set. That means that unless you are a burpee master and have a big aerobic engine, you'll have to intentionally pace these. Pacing doesn't mean slow, it just means not "all out" and it means sustainable.

Post reps completed per set to the board.


20 min AMRAP:
20 cal row
10 box jumps, 30"/24″
5 shoulder-to-OH, 175/110 (no rack)

- try to go for something
- thorough aerobic warm-up
- record rounds/reps to board
- J-Earley: 7 rnds + 20 cals + 10 bj