7/12

A.
Four sets of:
2-Position Snatch
(high hang, 2″ below the knee)
Rest as needed

Build over the course of the four sets.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 2-3 minutes

Do not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.

D.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (165/110 lb.)

A) 155, 177, 195(1,f), 200

B) 165, 195, 205, 225, 240, 255, 270, 280

C) Skip

-Knee is feeling better and I didn't want to aggravate it.

D) 6:28