snatch
115-3 135-3 145-3 155-3 155-3 140-3 Jerk balance 95-3 115-3 130-3 140-3 150-3 140-3 3 Rounds 30 DU 15 KBS 24/16 10 Pull-up
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Power clean&power jerk
135-3+3 155-3+3 180-3+3 190-3+3 190-3+3 165-3+3 Snatch balance 115-3 135-3 145-3 155-3 165-3 155-3 Conditioning 100-80-60-40-20 Double unders 25-20-15-10-5 Abmats Power snatch
115-3 135-3 145-3 155-3 155-3 135-3 Split jerk behind head 140-3 165-3 185-3 200-3 200-3 175-3 3 RFT: 10 Clean and Jerks, 115 20 Calorie Row 3 position clean(mid thigh,knee,floor)1 each
120 140 165 175 165 lunge with bar on back 2 each leg(%1rm clean) 120 140 165 175 165 rdl 5 sets to work up to a heavy 3 rep RDL Conditioning: 10 Min Amrap 1 Clean and Jerk 185# 30 Double Unders 3 position snatch(mid thigh,knee,floor)1 each
95 115 135 140 135 Power jerk 115-3 140-3 165-3 175-3 165-3 Snatch grip lift off with 5 sec hold at knee 115-3 135-3 150-3 165-3 175-3 Conditioning: 10 Min Ladder of: Pushups Ring Dips Strict Press: 75# clean complex from knee(clean pull, power clean, squat clean)1 each
115, 140, 165, 175, 165 Push Press from behind head(%1rm push jerk) 65-3 80-3 95-3 105-3 115-3 Overhead squat 135-3 160-3 180-3 200-3 215-3 Conditioning: 21, 15, 9 Deadlift 225# Box Jumps |
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