Extra Work 151012-151018

Snatch 75%x2x4

 

Hang Clean 80%x2, 85%x2, 90%x1, build to heavy single

 

Clean & Jerk: 75%x(2+1)x3

Back Squat: 5RMx3x3

8 Minutes Volume Accumulation:
     4 Strict Pullups + 4 Strict Toes-to-Bar

Notes

Sets must be completed unbroken.
Pullups: Maintain strong hollow. Rep is counted at the bottom of the hollow hang, not when the chin clears the bar.
Toes-to-Bar: Rep is counted at the bottom of the hollow hang, not when the feet touch the bar.

Run 6x400m @ 8-9, rest 1:1

Notes
Athlete should run at a pace just shy enough of maximal to allow consistency across sets.