FITNESS
A. 3 position power snatch (floor, below-the-knee, above-the-knee)
4×1; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Shoot for heavier than last time since this is fewer reps.

Record weight lifted.

B. 18 min AMRAP:
15 box jumps, step down
12 shoulder-to-overhead – use DBs as necessary
9 ball slams (moderate weight)

Training notes:
•Compare to week of 17.11.13

Record reps completed.

PERFORMANCE
A. Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
Build to a max of the complex for today in 15 minutes

Training notes:
•Hang onto the bar between reps.

Record weight lifted.

B. “12.3”
18 min AMRAP:
15 box jumps, step down (24”/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar

Training notes:
•Compare to week of 17.11.13

Record reps completed.