Build to a heavy snatch, hang snatch & overhead squat for the day (must be an unbroken complex)
Then 1 drop set of the above complex @ 90% of max

Back squat
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%

Strict press 4 x 2 - as heavy as possible

Optional accessories
3x10 incline bench press
3x10 shoulder press
3x10 barbell skull crushers

For time

• 100 chest-to-bar pull-ups
• 100 push-ups
• 100 GHD sit-ups
• 100 single-leg squats, alternating

Pull up 1 rep max 3 tries
Pull up rep max 1 shot

Before workout:
Find a heavy 5 rep Bench Press

Workout:
15 min AMRAP:
5 Chest to Bar Pull Ups
30 Double Unders
10 Push Ups

For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@bb, pal 2min

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POWER SNATCH + OHS
4[1+1+2]@up to moderate weight, pal 2min

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POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+2]@bb, pal 1-2min

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CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min

3 Rounds for Time :

400m Run ( 500m Row )
10 Power Snatch 60/42,5kg

TC 10

Clean and jerk doubles
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 73%
1 @ 75%

Clean grip deadlift - 3 seconds to the knee (ensure bar path is correct)
5 x 2 @ 90% of max clean

Tempo front squat - 4 seconds on the way down, controlled on the way up
5 x 3 @ 75% of max front squat

Strict press
5 x 3 @ as heavy as possible

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Biceps Curls
Rest as Needed b/t Sets

• Erg Triathlon is TOMORROW! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!