Snatch
60%/3 65%/3 70%/3 (75%/3)3 Clean & Jerk 60%/3 65%/3 70%/3 (75%/3)3 Conditioning 2,000m Easy Row, directly into... 1 Mile Easy Run, directly into... EMOMx5: 10/8 Calorie Row + 3 Push Press 135#
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1. Clean & Jerk
60%/2 65%/2 70%/2 75%/2 80%/2 2. Clean Pull (95%/4)4 3. Front Squat (80%/4)3 4. Conditioning 3 RFT: 21/15 Cal Bike 15 Pull-ups 9 Burpees 1. Conditioning
25-20-15-10-5 of: Hang Power Snatches (75/55#) 50-40-30-20-10: Sit-ups 100-80-60-40-20: Double-unders 2. Stamina Conditioning EMOMx6: 8 DB Thrusters (50s/35s) 1. Snatch
60%/2 65%/2 70%/2 75%/2 80%/2 2. Snatch Pull (95%/4)4 AMRAP 13: 15 Deadlifts (95#) 12 Hang Power Cleans 9 Front Squats 6 Push Jerks 3 Thrusters Midline NOT For Time: 50 GHDSU 50 Hip Extensions 1. Power Clean & Jerk
60%/2 65%/2 (70%/2)3 2. Clean Pull (90%/4)4 3. Front Squat (80%/4)3 4. Conditioning AMRAP 5: 2 Rounds: 5 Strict Pull-ups 15 Sit-ups 100 Double-unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 15 Sit-ups 100 Double-unders Max Cal Row in time remaining 1. Run Conditioning
3 sets of: 4x1:00 on True Form, :20 rest Rest 1 minute rest between sets 2. Barbell Conditioning For Time: 10 Thrusters 95# Change weights 8 Thrusters 115# Change weights 6 Thrusters 135# Change weights 4 Thrusters 155# Change weights 2 Thrusters 175# 3. Conditioning 3RFT: 6 Push Jerks 155# 12 Deadlifts 155# 24 Wallballs 4. Bike Conditioning 30 Calories Rest :30 20 Calories Rest :20 10 Calories Rest :10 20 Calories :20 rest 30 Calories 1. Power Snatch
60%/2 65%/2 (70%/2)3 75%/2 2. Snatch Pull (90%/4)4 3. Back Squat (80%/4)3 4. Conditioning For Time: 300m Row 10 Power Snatches (115/80#) 300m Row 10 Squat Clean Thrusters (115/80#) 300m Row 10 Power Snatches (115/80#) Rest 2:00 300m Row 10 Power Snatches (115/80#) 300m Row 10 Squat Clean Thrusers (115/80#) 300m Row 10 Power Snatches (115/80#) 1. Run Conditioning
3 sets of: (4x300m, :20 rest) 1 minute rest between sets 2. Barbell Conditioning EMOMx8: Mins 1: 5 Snatches (225/155) Min 2: 9 Clean and Jerks (225/155) Min 3: Rest Min 4: 5 Snatches (225/155) Min 5: 9 Clean and Jerks (225/155) Min 6: Rest Min 7: 5 Snatches (225/155) Min 8: 9 Clean and Jerks (225/155) 3. Conditioning 3 RFT: 20 Cal Row 10 Deadlifts (315/215) 60 Double-unders 4. Rowing 5x30/20 Calorie Row 1 min rest between sets Power Snatch
60%/2 65%/2 (70%/2)2 Power Clean 60%/2 65%/2 (70%/2)2 Back Squat (70%/2)3 Midline 5x 1:00 D-Ball hold (150/100#) Rest as needed between sets Conditioning 15 min AMRAP 95# Barbell Walking Lunge 10 T2B 95# Barbell Walking Lunge 10 Clean and Jerks 1. Clean & Jerk
60%/2 65%/2 70%/2 (75%/2)2 2. Clean Pull (80%/4)4 3. Front Squat (75%/3)3 4. Conditioning AMRAP 6: 42 Double-unders 30 Wallballs (20/14#) 18 T2B Rest 5 mins AMRAP 6: 21 Double-unders 15 Wallballs (20/14#) 9 T2B |
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