snatch complex from knee(snatch pull, power snatch, squat snatch)1 each
95, 115, 135, 140, 135 Front squat + jerk(%1rm jerk) 125-3+2 140-3+2 165-3+2 175-3+2 165-3+2 Clean grip lift off with 5 sec hold at knee 145-3 165-3 185-3 210-3 225-3 Conditioning: 10 Burpees 100 M Row 9 Burpees 100 M Row .... 1 Burpee 100 M Row
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Warmup squat then:
Front Squat 5x5 @ 205 Clean 115 140 165 190 190 165 Split Jerk from Rack 115 140 165 190 165 rdl 175-5 215-5 250-5 285-5 250-5 Conditioning For time: Row 100 Calories 200 Double-Unders Warmup Squat then:
5x5 @ 270 Alterante A) Halting clean pulls (3 sec pause just below knee)Clean pulls 135-5 150-5 170-5 195-5 210-5 B) Lunge with bar overhead –clean grip(%1rm jerk) 3 each leg 135 140 150 165 150 Then: Snatch balance and Snatch combined 95-5 115-5 135-5 150-5 (x2 for Snatch) 135-5 Conditioning: 2 Rounds: Alternate 250m row between each movement 10 Pushups 10 Burpees 10 Dips 10 Box Jumps Press behind head
70-5 85-5 100-5 115-5 100-5 Clean 115 140 165 190 190 165 Split Jerk from Rack 115 140 165 190 165 5 rounds of: Row 500m 50 Double-Unders Halting clean pulls (3 sec pause just below knee)Clean pulls
135-5 150-5 170-5 195-5 210-5 Lunge with bar overhead –clean grip(%1rm jerk) 3 each leg 135 140 150 165 150 Snatch balance and Snatch combined 95-5 115-5 135-5 150-5 (x2 for Snatch) 135-5 For time: 50 Wall Balls 20/14# 50 Pullups 50 Cal Row Halting snatch pulls (3 sec pause just below knee)
95-5 115-5 140-5 150-5 160-5 Power jerk 115-5 135-5 160-5 180-5 160-5 Overhead squat 115-5 135-5 160-5 180-5 180-5 160-5 rdl 175-5 215-5 250-5 285-5 250-5 Conditioning 14:00 AMRAP of: 50 Double-Unders 40 Calorie Row 50 Double-Unders 30 Clean & Jerks (anyhow) 115# 50 Double-Unders 20 Pullups Power clean
135-5 135-5 150-5 160-5 Split jerk 135-5 135-5 150-5 160-5 Overhead squat 135-5 140-5 145-5 150-5 Conditioning 3 rounds of- 15 OHS 95# 15 Box Jump Overs 24″ Power Snatch - 95x5, 105x5, 115x5, 120x5
Behind head press from split position - Work up to 3 sets of 5 at light intensity Lunges (bar in front rack position, 2 each leg)%1rm clean - 125, 135, 150, 160 Time Permitting - RDL (5 reps each) - 175, 195, 215, 225, 235 Conditioning: 5 rounds of: 21 Row for Calories 14 Thrusters 65# 7 Pullups |
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