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

AMRAP 10'

6 Deadlift (100/70)
200m Run
60 Double Unders

20min EMOTM
Even: 1-2 MU
Odd: 2-4 HSPU or 5m HS walk

Rowing 500m
Deadlift @bw x12
Box jump x20
Rounds x3

50 Back squats 60/40kg
40 Pull Ups
30 Shoulder to overhead 60/40kg
50 Front Squats 50/30kg
40 Pull ups
30 Shoulder to Overhead 50/30kg
50 Overhead squats 40/20kg
30 Shoulder to Overhead

Work up to a heavy set of: 3 Front Squats + 1 Jerk

C.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Twenty four sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm

5 kierrosta:

20 ring row (jalat laatikon päällä 30")
30s. L-istunta
Wall climb + 30s. Pito
10 pull ups