Tuesday, 16 March 2010

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Bench Press (Close Grip) - Find your 5 Rep Max

WOD:
Dan John Complex E
8 Rounds:
- Power Clean
- Shoulder Press (Switch to Push Press or Jerk as necessary)
- Back Squat
- Good Mornings
- Behind-the-Neck Press
- Front Squat
***Rest 90 seconds

For the first round, the weight is 45-lbs and the rep count is 8 per exercise. For the second round, add 10-lbs per side (thus 65-lbs total bar weight) and do 7 reps per exercise. The third is 85-lbs for 6's. Continue down to 1 rep per exercise at 185-lbs. If you cannot move up in weight, make a note of it in your journal, but continue working down the rep scheme until you are at 1 rep. You cannot put down or let go of the bar at all during a round.

Post weights, WOD results, and thoughts to comments.