Beginning of FS oly program, Week 1 of 5- Day 1

June 10, 2013 - Monday

AM:
A. Snatch - 75%x3x5
2 sets at 70#, 3 sets at 75# (video)

B. Jerk - 75%x3x5
all sets at 100#
Front Squat - 75%x3x5
2 sets at 115#, 1 accidental set at 130
D. Snatch Deadlift - 100% of snatch x5x3 
all sets at 100 (video)

+

PM:
10 min EMOM: add weight as able
odd:3 wtd CTB pull ups
even:3 wtd dips
CTBs - 9#, 9#, 11.5, 11.5, 11.5 all x 3
Ring dips the same

 +
Class wod:
10 min Amrap :
20 KBS 44#
15 Plank burpees
10 Box jump/step downs 24"
5 rounds