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Thursday 04.03.14

Save the tens!


101 & 201

A. 2 [3-stop clean pulls + hang clean] + 1 jerk (DEMO, the positions are different but it shows the concept), 6 sets, build to AHAP

Notes: Similar to the snatch on Tuesday, stop at 1" off the floor, just below the knee, and mid-thigh. From the mid-thigh position you will then clean it. Do that whole thing twice and then finish each set with a jerk.

+

101

In 10 minutes:
10 power cleans, 95/65
40 double unders
10 power cleans, 115/75
80 double unders
10 power cleans, 135/85
120 double unders
10 power cleans, 155/95
AMRAP double unders

Notes: Unless you're brand new (less than 1 month at Sanctify), stick with the prescribed weights. If you get to a weight that you struggle with, then struggle with it. Hey, you won't be struggling for more than 10 minutes. Oh, and be sure to watch the video above.

201

In 10 minutes:
10 power cleans, 135/95
40 double unders
10 power cleans, 155/110
80 double unders
10 power cleans, 185/125
120 double unders
10 power cleans, 225/150
AMRAP double unders

Notes: When possible, put on the biggest plates possible. The Open is over. No more "tenicide."

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