150509 ~ Jenny!

Strength: Make Up Saturday!!

20 min to Makeup one of the following:

Monday: Snatch: Every 90s x 8 min: 3 @ 50%, 60%, 2 @ 70%, 3 x 2 @ 75%

Tuesday: Backsquat: Every 90s x 8 min: 3 @ 50%, 60%, 70%, 3 x 3 @ 75%

then.. Bent Over Row: Every 90s x 8 min,  3 @ 80%, 85%, 3 x 3 @ 90% **% off of 3RM on 150423**

Wednesday: EMOM x 12 min Alternating:

a. 2 Hang Cleans + Jerk with 3 sec. pause in the dip: 60%, 65%, 70%, 3 @ 75%

b. ME or 15 T2B (Which ever comes first).  Unbroken if possible.

Thursday: Deadlift: EMOM x 6 min: 3 @ 50%, 60%, 70%, 3 x 3 @ 75%

Friday: Front Squat:Every 90s x 8 min: 3 @ 50%, 60%, 70%, 3x3 @ 75%

then.. Bench Press:: Every 90 x 8 min: 3 @ 50%, 60%, 70%, 3 x 3 @ 75%

Conditioning:

Jenny

Complete as many rounds as possible in 20 minutes of:
20 Overhead squats (45#)
20 Back squats, (45#)
400-meter run

Cash Out:

Mobility!!!

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