monday 7.9.2012

1. power snatch + snatch:
   4x1@75%
   
2. jerk:
   5x3@78%
   
3. clean pull:
   5x8@96%
   
4. back squat:
   8@65%
   8@70%
   6@80%
   6@85%
   
5. a) 3x front lever
   b) :30 superman hold
   
6. "king kong"
   3RFT:
   1 deadlift, 455/300
   2 muscle ups
   3 cleans, 250/165
   4 HSPU
   
   *Scale weights as needed, but be aggressive. According to Rudy (of Outlaw fame), the deadlift is designed to be 90% of a 500lb 1RM, and the clean is 80% of a 315lb 1RM clean. If you can lift the prescribed weight, go for it. If you can't then scale roughly to those percentages.