29SEPT2014

29SEPT2014

(pictured: Paleo Breakfast Idea - baked eggs in ham (or bacon) cups - http://ohsnapletseat.com/2013/01/14/a-paleo-breakfast-baked-eggs-in-ham-cups/)

Keep up the good work with the current Oly strength cycle! This week is heavy but a deload week is coming down the pike--hang in there!

Strength:
1) 3-Position Snatch (floor, below knee, above knee) @ 60%, 65%, 70%, 75%, 80%, Three pos. snatch max
2) 3x4 Snatch Pulls @ 100% of 1RM snatch
3) Back Squat: 1x5@70%; 1x5@75%, 1x5@80%; 5RM

WOD: 12 min AMRAP

40 Cal Row

50 Squats

10 Toes to Bar

10 Pull Ups

10 Push Ups (Dynamic PU if able e.g. clapping or hands on slam ball(s)

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