ASAP
30 Clean and Jerk 60/40 kg

A.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meter

Warm Up
2 Rounds
400m Run
10 PVC Pass Overs
10 KB Swings
5 Inch Worm Push Ups

Skills
Practice for 10 min:
Kipping Pull Ups or
Negative Pull Ups

Lift
Deadlift
2-2-2-2-2-2
Increase weight each set

Workout
21-5-9 Reps For Time:
Hang Power Cleans (95/65)
Goblet Squats (55/35)
Burpees

Advanced: (115,85), (70/55)

10 Pull Ups
10 Jump Lunges
10 Push Ups on Dome
10 Squats on Dome
10 TRX Rows
10 Jump Squats
10 TRX Push Ups
10 Single Leg Curls
10 TRX Reverse Crunch
10 12kg Vipr Overhead Press
1000m Row

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

http://opexfit.com/august-1-2014/

A. snatch balance 3×3; rest as needed moderate weight

B. three position snatch: shin, below knee, mid-thigh; 1.1.1; rest 15sec between positions/rest 2mins between sets x 3

C. snatch build to a tough single in several sets

10 sets 80-90% effort
4 TGU 1.5/1pd alt hands per rep
30 unbroken DU
2 burpee MU
Row 200m
rest 1min – all sets same pace

Notes:
– no riding the weight down choose weight accordingly
– perfect form on 3 pos snatch work just a prep for C
– go for something if feeling
– smooth pace on 10 sets all sets same pace

http://opexfit.com/july-30-2014/

A1. DB rear foot elevated split squat @30X0; 8/leg; rest 90sec
A2. DB bent torso row @20X1; 6-8/arm; rest 90sec x 4

every 2min complete
8, 6, 4 90% effort
GHD situps
FW 20m 100/70#/hand
ring dip
x 4

5 rounds for time
Row 400m
20 plate over head walk lunges 45/25#

Notes:
– start at zero complete 8, 6, 4 rest remainder of time start again at 2mins then 4mins then 6mins
– try to maintain the same pace on the rower each round for the best possible time

http://opexfit.com/july-28-2014/

A. back squat build to a max
https://www.wodconnect.com/workouts/back-squat-1rm

B1. double KB front rack squat @43X1; 5-8; rest 30sec
B2. Weighted GHD Hip Ext @2022; 6-8; rest 30sec
B3. FLR on rings 1min; rest 2mins x 5

+

AD 30sec 90% aero
easy spin 30sec x 12

Notes:
– take your time and go for absolute max on bs
– focus on the tempo for the front rack kb squats you pick weight build per set if you can
– 2 sec hold at the top for weighted back ext
– keep the ad work all at the same pace

http://opexfit.com/july-25-2014/

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×10; rest 45sec

B. rear foot elevated split squat @30X0; 10-12/leg; rest 90sec btw legs x 3

+

5 sets 85% effort
20 walk lunges
15 box jump sd 24/20″
10 FS 65% of 1rm @20X1
60 DU
rest 2mins

Notes:
– speed focus on back squat bar is 50-60% of 1rm then add chains or bands
– grinder pace on the last workout 80-90%

http://opexfit.com/july-18-2014/

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×8; rest 45sec

30, 20, 10 for time
KBS 2/1.5pd
wall ball 20/14# 10/9′ target

rest 10mins

3mins max burpees

rest 10mins

For time:
10 Burpee Muscle Ups
10 Wall walks
5 rope climbs 15′
100m Farmer’s Walk 100/70#/hand

Notes:
– speed focus on back squat bar is 50-60% of 1rm then add chains or bands
– record score for 30, 20, 10
– record burpee score
– grinder pace on the last workout 80-90%