5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – work to a heavy but non-maximal complex, rest 2:00

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
5 Rounds
20 KB swings 70/53lbs
10 Muscle-ups

4-5b. Interval Work
4 Rounds
75 Double-unders
20 Toes to bar
Rest 2 minutes

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
1-1-1 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
5 Rounds
10 Strict HSPU
Max effort overhead yoke hold (Weight should allow for :20 to :40)
Rest as needed

Clean and jerk 10×1 @80-100+%
Move up based on feel. Percentages based on test week max. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

3 rounds for time:

50 cal row
40 wallballs
30 ghd situps
20m. handstand walk
10 steps farmer carry lunges 2 kb 20kg

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 10 minutes
10 Calorie row
10 Hang power cleans 135/95lbs
10 Box jump overs 24/20″

5b. Bitch Work
Swim 250m
Rest 3 minutes
Swim 200m
Rest 2:30
Swim 150
Rest 2 minutes
Swim 100m
Rest 90 seconds
Swim 50m

5c. Accessory
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground. Faster than week 2, and in less overall sets.

27/21/15/9/3

• Wallballs
• T2B

Times to beat

Beginner athlete: 12min 54sec
Average athlete: 10min 45sec
Advanced athlete: 8min 36sec
Elite athlete: 6min 27sec
Regional athlete: 5min 35sec

I will lead you on a lovely Thanksgiving kick-start workout;
1. Tur'SKI Shoot
2. Side Crunch
3. Pumpkin SlamBall Pushups
4. KB Gobb'ler Squat
5. Hanging Knee Tuck
6. Step-up Pumpkin Press
7. Lateral Step Over with Pumpkin
8. Pumpkin Crunch
9. KB Split Lunge
10. Pumpkin Thruster
11. TRX Pumpkin Burpee
12. ROWS of Pumpkins to Pick (12cal)

Then, depending on your weaknesses, choose ONE of the following:

6a. Met-Con
Every 10 seconds until failure:
1 Power clean to push jerk 195/130lbs
10 minute cap

6b. Interval Work
Work 90 seconds, rest 30 seconds until completing:
30/20 Assault Bike calories
15 Strict HSPU
25/16 Assault Bike calories
12 1″ Deficit strict HSPU
15/8 Assault Bike calories
6 3″ Deficit strict HSPU
10/4 Assault Bike calories
3 4″ Deficit strict HSPU

For time:

• 185-lb. deadlifts, 30 reps
• Row 30 calories
• 95-lb. overhead squats, 30 reps

http://opexfit.com/october-14-2014/

A1. FS @32X1; 4-5; rest 30sec
A2. HSPU cluster 5. 4. 3. 2; rest 15sec/rest 3mins x 3

B. BB front rack reverse lunge R and L + PP x 1/SJ x 3; build this complex in 12mins

C. emom – 12mins
odd – DB bench press @31X0; 5-6
even – back ext 12-15

D. 20 TGU alt hands per rep 1.5/1pd perfect form

Notes:
– focus on tempo on the FS
– HSPU can be kipping if you can do strict go for it
– 1 reverse lunge right 1 reverse lunge left straight into push press x 1 then 3 split jerks
– TGU’s are smooth time it"