Clean Pull + Clean + Front Squat
80%x1x5 Strength Push Press 85%x3x6 Strength Accessory Bicep Curl 3 x 12 @ 8RPE Capacity 3 rounds for time of: 50 Air Squats 7 C2B Pull ups 10 Hang Power Cleans 95
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Snatch
80%x2x5 Strength Pendlay Row 80% x 6 x 5 (% of snatch) Banded Hamstring Curl 3 x 20 (each leg) Capacity "Karen" For time: 150 Wall Balls (20/14) Snatch
Build to Max Clean + Jerk Build to Max Strength Bent Over Row 3 sets of 10-14 at an 8RPE Feet Elevated Ring Row 3 sets of 12 Capacity 9-6-3 Pullup/Dip Squat Clean (185) Power Snatch + Overhead Squat
Build to heavy single Strength Front Squat Establish 5 rep max Aerobic Development For Distance: 30 Minute Row/Run, keep HR under 130bpm Pause Clean + Front Squat + Jerk
Build to Heavy Single for the day (there should be no misses) Snatch Pull 95%x3x3 Strength 3 Strict Press+ 5 Push Press 80%x1x4 (% of 1rm push press) Capacity 4 Rounds For Time 20 Wall Ball (20/14) 400m Run 20 Box Jumps (24/20) |
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