1. pwr snatch + ohs: 1+3 x 5 sets. you choose the weight.
2. pwr cln+fs+jerk: 1 + 3 + 1x5 sets: you choose the weight.
on this workout i only want pwr snatch and power cleans. if you do full movements the weight is too heavy. i want speed on the turn over here.
Warm Up: 3 Rounds: 3x deadlift, 3x power clean, 3x front squat, 3x clean, 3x jerk. Increase the weight each round.
W.O.D.: "Death by Clean". Minute 1 = 1 clean, minute 2=2 clean, minute 3=3 clean, etc. Continue until you are unable to perform the prescribed number of reps for that minute. Weight is 60kg/40kg...scale as needed.
Extra Credit: 2,000m row for time. Goal is under 7 minutes for guys, and under 8 for ladies.
Durability: 50x GHD sit ups, 15x good mornings (heavy, but break up as needed).