A. Power Snatch build to 80% of 1rm in 10mins
B. Power Snatch 80% of 1rm 1 rep every 30sec for 6mins
C. Split jerk from blocks 65-75% of 1rm 2-3×5; rest 90sec

8min 90% effort
Row 200m
15 ring dips
rest 5mins
8mins 90% effort
4 DB snatch R 30kg/45lbs
4 DB snatch L 30kg/45lbs
8 T2B
20 DU
Notes:
– focus on positioning for PS and as you get deeper into reps be aware of any changes
– SJ start at 65% small builds as you go stay within the range
– focus on breathing and kipping the dip

3 rounds
5+5 pistol squats
6 natural leg extensions
10 box jumps
1 MU

A. emom – Back Squat @ 20X1; 50-60% 1RM x 2-3 – 6mins

B. emom – 12 min
odd – 8-12 KBS russian 2/1.5pd
even – 6-8 kipping HSPU

for time:
50 m Sled Push @ heavy, but running!
Bear Crawl 50m
50 m Sled Push @ heavy, but running!
Bear Crawl 50m
50 m Sled Push @ heavy, but running!

Notes:
– focus on tempo and move quickly
– emom work focus on breathing during the movements and recovery btw sets
– work on coordinating the kip in the HSPU to do TnG HSPU
– 50m = Carpet to front door 3 x.

A.
Take 15 minutes to build to today’s heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95 lbs)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

C.
Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

7 rounds for time:

Ground to Overhead – 3 Reps
Plate Overhead Walking Lunges – 12 Reps (6 V 6 O)
Russian Twists weight – 24 Reps

3 intervals with 3-6mins of active rest.

Interval 1 – 10 mins:

3:00 at rate 20

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

6 mins of active rest

Interval 2 – 8 mins:

2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

6 mins of active rest

Interval 3 – 8 mins:

3:00 at rate 24

3:00 at rate 26

1:00 at rate 28

1:00 at max speed with full length pulling

30-25-20-15-10 GHD sit-ups

2 min rest between sets.

A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

C.
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6 reps
Minute 2 – Goblet Squat x 8 reps
Minute 3 – Alternating Lateral Lunge x 16 reps

B.
Complete as many reps as possible in 5 minutes:
Burpee Box Jump-Overs (24″/20″)

4 kierrosta for quality
4 pushpress @ 70%
5 jump squats @20% of your 1RM back squat