5.30.2015

PART 1:

Close Grip Bench Press – 5 Sets for 3 Reps

PART 2:

In Teams of 3.

15 Min AMRAP of:
20/15 Calories Rowing or AirDyne
Run to #2

As soon as the teammate is off the Rower/Bike, the next teammate jumps
on and starts his/her 20/15 cals.

or

STRENGTH PROGRAM Week 3 Day 3

1. Back Squat 5 reps at 70% of 1RM, 5 reps at 80%, 3 x 5 at 87%

2. Snatch Pulls 3 x 5 at 90% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 x 3 at 85%

4. Clean Pulls 3 x 5 at 90% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, then 3+1 at 70%, 3+1
at 80%, 2 x 3+1 at 85% (3 cleans in a row + 1 split jerk)