Tempo: 3sec down
+
3 max effort broad jumps

Pause bench press 4x4, 1x3

2020.10.27.
A: Snatch triples 3x3 @75% of snatch
B: Clean doubles + Power jerk 3x3 @80% of clean
C: 10’Emom: Snatch pull 50-60-70-80-90-100% + 4x3 @110% of snatch

A,
3 rounds for time of:
30/25 Row Calories
30 Kettlebell Swings USA@32/24kg
30 Burpees

Goal: sub 24 mins

B,
For quality:
3x6 Eccentric Calf Raises
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Single Leg Hip Extensions
3x8 Eccentric Banded Lat Pull Downs
3x6 Eccentric Behind-the-Neck Tricep Extensions, pick load

Calves/Hammies

Eccentric Calf Raises- 5 secs lowering, regular up
Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular up
Eccentric Banded Lat Pull Downs- regular pull, 6 secs return
Eccentric Behind-the-Neck Tricep Tricep Extensions- 6 secs lowering, regular up

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

WRK(16)
:20 work :10 rest-complete 8 rounds in a circuit
burpees
kettlebell swing
jing jang
v-ups

Finisher
50 double crunch
1:00 samson

10 x power clean + hang power clean

85%

15 min amrap:

12 power clean 50/35kg
30 du
12 wallball
30 du

Daily max for

Snatch pull + power snatch + hang power snatch

A: Back squat 3x5
B: snatch DL + hang pull + pull x5
C: 4 rounds
500m row
2min rest
Between each row 10burpees