Squat
Press 531 1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90% 2) Snatch: 5×1@90% of Tuesday’s 2rm. Row 1k 30 Thrusters 115/75# Row 500m 15 Thrusters 115/75#
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Squat Work
1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90% 2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90% 1a) Pendlay Rows: 4X3 – heaviest possible, rest 90 sec. 1b) Bench Press: 4X3 – heaviest possible, rest 90 sec. “Macho Man” EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, Scaled from 185 to 165 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea. FS/BS Work
Tall Snatch: 4-5 light singles to warm-up Snatch from blocks (above knee): 2rm- 1×2@95%, 1×2@90% 15 minute AMRAP of: 9 Push Press 135# 21 KBS 32/24kg 50 Double-Unders Bench 531
Deadlift 531 Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90% Split Jerk off Blocks (drop each rep): 2rm- 1×2@95%, 1×2@90% 1a) 4XME Tempo Strict Pull-ups (fast up, 3 second pause with chin over the bar, 3 seconds back down) – rest 90 sec. 1b) 4X3 Behind-the-neck Push Press with 3 second Pause OH (clean grip) – heaviest possible, rest 90 sec. “Globo Elizabeth” 21-15-9 Cleans 135/95 Dips 5x5 Squats
Press 531 Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90% Front Squat: 4X5@60% – rest as needed 7 sets of the following pull up complex: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B Conditioning 400m Run 45 Wallball 20/14 REST EXACTLY 2 MIN 45 KBS 24/16 400m Run Max Effort 800m Run Squat -
5 Rep - 140, 175, 210, 245 3 Rep - 285 8 Rep - 210 1) Weighted Push-ups: 3×ME 45/25# 2) Weighted Sit-Ups: 3×10 AHAP 3 rounds for total working time of: 7 Hang Power Snatch 135/95# 14 6″ Target Burpees Rest 1:1 BS - 140,175,210,210
FS - 145,175,200,230 Accessories 1) Incline weighted Situps: 3×15 AHAP 2a) Strict Pull-Ups: 3xME 2b) Strict Dips: 3xME For time: 50 Double Unders 15 Power Cleans @70% of 1rm PC 15 Wall Balls 20/14# 50 Double Unders 15 Wall Balls 20/14# 15 Power Cleans @70% of 1rm PC 50 Double Unders Cleans
work up to a 3-rep Unbroken Hang Squat Cleans Barbell 2 EMOMx5: 3 Unbroken Squat Clean and Jerks **Rest 5 minutes** Barbell 3 EMOMx5: 2 Front Squats Deadlift 531 Bench 531 Accessories - Close Grip Bench, AHAP: 3×10 4 rounds for total working time of: Run 400m 15 6″ Target Burpees Rest 1:1 Squat 5 Reps
140 175 205 245 275 Press 531 Hang Power Snatch : 3rm Conditioning 3 rounds for time of: 10 Squat Cleans 185/125# 24 Split Jumps (each jump counts 1 rep) 3x500 M Row ME Rest 1:1 between rounds Squat 5x135,170,205,235 3x275 8x205
Power 1) Power Snatch from blocks (above knee): 5rm Accessories 1) Weighted Sit-ups: 3×15 AHAP Conditioning 4 Rounds 10 Alt DB Snatch w/ Lunge 45/25 10 Burpee Lunge w/ DB on shoulder after Snatch Endurance 4x200 w/60 sec rest 4x400 w/90 sec rest |
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