OPT: Week Nine, Day Three

Friday 3-1

TRAINING:

A. Squat snatch; build to a max in 8 min (NTL)

95x2, 135x2, 165x2, 185x1, 200x1, 215x1, 225xF-F

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

175# x 15 reps

C. TnG power clean; build to a 5RM
185-205-225(4+1 HPC)* Lost hook grip after rep 4 and couldn't pull it.

+

3 rounds for max reps:
1 min power cleans 185# (14-13-12)
Rest 15 seconds
1 min thrusters 135# (13-10-7)
Rest 15 seconds
1 min ME Burpees (21-17-17.5)
Rest 2 min