OPT Programming: Week One, Day Two

Thursday 1-3
TRAINING:
A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load.
135-140-145-150-155-160-165-170-175-180
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load.
185-190-195-200-205-215-220-225-230
C. 2 muscle ups on the minute for 10 min
as Rx'd
+
10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar
Metcon Outcome: 7 rounds + 15 reps