Clean pull 5x7 reps

Every 3 Minutes x 5
Complete 3 Rounds
5 Press Ups
10 Sit Ups
15 Squats

Every 3 Minutes x 5
Row 500m

Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 high hang power snatch + 3 snatch balance
rest 30-45 sec bwn
then take 2 sets for warm up sets for squat snatches before hitting workout sets

vko 11 bench press and chin up

12' AMRAP
20 pull ups
20 push ups
20 OH lunges Db
200m cardio

3-3-3-3-3 of:
BB Bench Press (0:01 pause)
3 @ 9 RPE (-5% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3-3 reps
Pause @ on chest

Lepohommia

2×2 @ 74%
2×2 @ 78%
2×2 @ 82%

Pausing 1 second at Knee Level

5th July 2018

CLEAN AND JERK

Performance
Every Other Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 4 of 8

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AMRAP 7 Minutes:
7 Toes-to-Bars
14 Alternating Dumbbell Power Snatches 50/35
21 Double-Unders

The intention is to set a fast pace and try to hold throughout. Sub Hanging Leg or Knee Raises for Toes-to-Bars, dumbbell load, and 2x Single-Unders as needed.

Post rounds, reps, and Rx to comments.