5 Rounds
20 CTB pull-ups
20 Shoulder to OH 115/75lbs

Focus: Power Snatch

 3x3 @ 75%

 2x2 @ 80%

 1RM try if possible

 

Metcon: 10 min AMRAP

 30 Double Unders

 15 Hang Snatches (Rx 75/55) or (Rx+ 115/75)

 

Score: 1RM/ Rounds + Reps

4 rounds, each for time of:
1,000-meter row
Rest as needed between efforts.

15-12-9-6:
Power Clean
TTB
Push Jerk
BJ

Leg Strenght LAST WEEK Day 1

Backsquat

• 60% 5 Reps
• 70% 5 Reps
• 75% 5 Reps
• 75% 5 Reps

Squat snatch
(of todays 1rm)
3x1@80%
3x2@70%
3x3@60%

A) Painonnosto
A1) Work up to a heavy squat clean
A2) 3 x 2 reps squat clean (90 % A1)

B) Conditioning

“Three Wise Men”

A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 50/30
10 Barbell Burpees

2 minute rest

B. “Ben”
AMRAP 4:
10 Power Clean, 60/42,5
20 Pull-Ups

2 minute rest

C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14

For time:

• 16 deadlifts, 275/185 lb. – 16 hang power cleans, 185/125 lb.
• 16 push presses, 135/95 lb.
• Run 800 meters
• 16 deadlifts, 275/185 lb.
• 16 hang power cleans, 185/125 lb.
• 16 push presses, 135/95 lb.
• Run 800 meters
• 16 deadlifts, 275/185 lb.
• 16 hang power cleans, 185/125 lb.
• 16 push presses, 135/95 lb.

Double amrap

X+X = start rep and number of increased reps per round

12 min
10 box jump burbees over the box 24"
3+3 pullups
2+2 c2b
1+1 bar muscleup

------ 1 min rest -------

8 min
10 GHD situps
2+2 cleans 40kg
1+1 snatches 40kg
10 OH lunges 40kg

Chipper (time cap 17min)
40 x DL 100kg
40 x bar over burpee
40 x sit up
40 x wall ball 20 lbs
40 x box jump 60cm