This Week's Programming
W: Accessory Strength
Th: Clean
F: Jerk
KSCF Notes
BE SURE TO FIND YOUR 1 RM IN ORDER TO USE PERCENTAGES IN WEEKS MOVING FORWARD
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Strength
Full Snatch
Every 90 seconds for 12 minutes
Sets 1-2: 3 reps @ 60% 1RM
Sets 3-6: 2 reps @65-70%
Sets 7-8: 1 rep @75%
WOD
"Pyruvate"
27-21-15
Ring Rows
DB Floor Press (50/35)
* 60 Second Plank Hold after each Round
L3: 45/30
L2: 40/25
L1: 35/20