Snatch
Establish a MAX TOUCH N GO DOUBLE. Clean Build to 1RM Strength Pendlay Row 90%x8x5 (% of todays snatch) Strict Pull Up 5-5-5-5-5 (as heavy as possible) Capacity AMRAP 10 5 Shoulder-to-Overheads 115# 10 Deadlifts 115# 15 Box Jumps 24
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Weightlifting
Power Snatch + Hang Power Snatch build to max Power Clean + Power Jerk Build to max Strength Front Squat Establish 5RM Capacity 3 rounds for time of: Row 500m 7 Power Snatches 115# 7 OHS 115# Clean + Hang Squat Clean + Front Squat + Jerk
75%x1x5 Capacity 1 AMRAP 5 Squat Snatch 65% of Max Strength Press 80%x4x2 Push Press 85%3x3 Capacity 2 21-15-9 reps, for time of: Thruster (75/45) Burpee Snatch
70%x1x3, 75%x1x3, 80%x1x6 Power Jerk (from rack) Build to Max Double Capacity 3 RFT: 50 Double Unders 15 Front Squat 95# Snatch
Build to Max Clean + Jerk Build to Max Strength Supine Grip Bent Over Row 3x12 @ 8.5rpe Foot Elevated Ring Row 3 x 12 Weighted Pull Up (strict, duh) Build to Max Capacity 10 Minute Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Then immediately into a 1000 M Row for time. Power Snatch
Build to touch n' go 3RM Power Clean + Power Jerk Build to 1RM Strength Front Squat Build to 3RM then; 85%x3x3 Skill EMOM 12 Even: 12 Single Leg Squats (alternating) Odd: 50 Unbroken Double Unders Capacity 21-15-9 reps, for time of: Pushup Box Jump, 24/20 in Clean + Clean + Front Squat + Jerk + Jerk
80%x1x8 Strength Push Press 75%x10x4 DB Bench Supported Row 3x12 @ 8RPE Capacity For time: Row, 1000 m -- then -- 3 rounds of: 15 Ring Dips 15 Overhead Squats (105/75) Pause Snatch
80%x2x5 Note: 3 second pause at 2nd position (just below knee) Pause Clean + Power Jerk 80%x1x5 Strength Back Squat 82.5%x5x3 Note: % of 5RM Capacity For Time 21-15-9 Kettlebell Swing Pushpress 95# Box Jump Snatch From Blocks (position bar at knee)
Build to Max Strength Accessory Bent-Over Row 3x12 at 8RPE Bicep Curl 3x12 at 8 RPE Capacity 15-12-9-6-3 reps, for time of: Snatch, 95 lbs Box Jump Over, 24/20 in Power Snatch to Max
Clean + Power Jerk to Max Strength Front Squat 85%x2x4 Capacity 21-15-9 reps, for time of: Goblet Squat, 2/1.5 pood Kettlebell Swing (American), 2/1.5 pood |
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