Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

RM Front Squat

#MetCon | 15' AMRAP ladder (1 to n reps) of :

• +1 wall ball (6 kg)
• +1 burpee

Deficit deadlift 2x6

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Power Snatch + 1 Overhead Squat

Keep this complex relatively light today (70-80% of Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 3 of 8

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5 Rounds for Time:
10 Front Squats 115/75
30 Double-Unders

The barbell comes off the floor and should be light for you, unbroken on the fast end. Scale the Dubs to 3x Singles or 1/2 attempts as needed.

Post time and Rx to comments.

front squat add weight every set to find 1RM
10 reps
8 reps
6 reps
4 reps
3 reps
2 reps
1 rep
1 rep

A: Power snatch+ snatch balance+ squat snatch
B: Clean pull+ double squat clean+ push jerk
C: Emom 7’: power clean + triple split jerk @ 75-80% of power clean

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @75%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @75%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @81-84%"

15-12-9 of:

thrusters 135# (115# for 2nd/3rd round)* RX is 135# for all
strict chin ups

notes: holy smokes, the thrusters got hard at 135. I did 7 and then I did like doubles until 15 on first round. That is too slow so I went to 115 and second round did 9 and 3 and third round 5 and 4

20 min amrap

• 2,4,6,8,10... Alt hang clean and jerks w. 17.5kg DB
• 8 Toes to bar / Toes 2 ring