Monday 150713

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Start out light and add weight each rep, attempting a new 1 rep max the last two sets.
10 rounds:
7 Burpees
7 Knees to Elbows

Competition:
A. Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C. For time:
Row 2000 Meters
There is NO ADDITIONAL CONDITIONING this week. Please refrain from adding anything in and instead allow your body to take a week at lighter volume (but higher intensity).