Friday: 20apr12 Snatch/Jerk PR?

Spend 15min finding 1RM Snatch   (No more than 5 'attempts')
Spend 15min finding 1RM Clean and Jerk   (No more than 5 'attempts')

Note-  attempt is considered after warmup.  So do a few reps to get form burned in then start first attempt around 80-85% of previous 'max'.

THEN

21,15,9

225# DL
24"  Box Jump

(Should be 315/30 but i'm mortal and want to try this at a higher intensity)

Next Cycle 05Dec- 07 Dec

Here is the cycle  I've got planned:

Monday:
Squat 3x5  
Then-
15min AMRAP
10 strict pullups
20 wall balls
200M run

TUESDAY: 

Press (shoulder or bench)   3x5.

Clean and Jerk 1-1-1-1-1-1-1

Focus on the pull-  Notice.  Full extension.  hips open.  Arms straight (no reverse curls).  Shoulders shrugged.

Then fast elbows

Finish overhead




Wed: 

DL  3x5:
concentrate on maintaining your back angle constant until the bar passes the knees. Hips and bar should move at the same rate.


Then

20MIN AMRAP
Row 250M
25 pushups



THURSDAY-  Rest and recover, stretch, skills, run, or row.....  But not at the intensity of the last three days.