Week 11 Oly
-Snatch- 30-50% x 1 x 3-5 sets
-Clean & Jerk- 30-50% x 1 x 3-5 sets
Week 8 Oly
-Clean & Jerk- 70% x 2+1 x 5- 150
-Clean pull- 85% x 3 x 3-185
-Snatch balance- 4 x 1*- 135
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-Note-Those of you on Week 11 who are maxing on either Friday or Saturday: do the row to flush out your legs if you want, but DO NOT do the GHD work, spend plenty of time on mobility and prepping your body for your max. Make sure you eat a little extra protein and good fats next couple days leading up to your max. Remember, all the hard work and time you have put in has been leading up to this max. Good luck, and go hard! Im super proud of all of you, and cant wait to see what kind of numbers you put up!
-4 rounds for time- 25 GHD sit ups, 25 back ext- 5:05 I think
-10 min row @ Z1- done
-Mobility-done
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