1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed 10-9-8-7-6-5-4-3-2-1 Ring Dips, 30# Wall Balls Lap around the Gym after each round
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3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. Strength/Skill 1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning 50 Double unders followed by: 21-15-9 of: KBS, 2-pood/1.5-pood Box Jumps Followed by: 50 Double unders 1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed BB Cycling/Midline 1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00 Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. 1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00 Conditioning 12 minutes to complete- 3 rounds of: 15 Shoulder to Overhead 105# 15 Pull-ups 50 Double-Unders With the remainder of the 12 minutes- AMRAP of: Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.) *Score is total reps of Burpees. 5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
BB Cycling/Midline 1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. 1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec. Conditioning For time: 50-40-30-20 10 Cleans/135# between Double unders 1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed Strength/Skill *Sequence ends on 4th set of HSPU. 1a) 4X1:00 ME Strict HSPU 1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00 Conditioning 3 rounds for time of: 50 Double-Unders 30 Wall-Balls 20/14# 10 Pull Ups 3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. Strength/Skill 1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning 2 rounds of: 5:00 AMRAP of- “Cindy” 5 Pull-ups 10 HR Push-ups 15 Air Squats + Run 800m after each 5 min amrap 1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed BB Cycling/Midline 1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00 Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. 1b) 3X1:30 ME Strict Pull ups– rest 2:00 Conditioning 4 rounds for total working time of: Row 500m 20 KB Swings 32/24kg 5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
BB Cycling/Midline 1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. 1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec. 5 Rounds: Row/Bike 1 Min for Cal 30 BB Weighted Split Jumps 65/45# (each jump counts one rep) 1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed Conditioning 5X400m Run – Rest 2:00 (see pacing note) Note: Warmup well and all-out effort on first round. Any deviation of +/- :05 incurs a 15 Burpee penalty. 3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. Strength/Skill 1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning 4 rounds for total working time of: Run 400m 10 Ring Dips 5 Strict Pullups |
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