1) 3 attempts to establish a 1RM Snatch (meet style).
2) 3 attemtps to establish a 1RM Clean & Jerk (meet style). Conditioning EMOM for 7:00- 3 Pullups 5 Front Squats @ 60% Then, with the clock still running… EMOM for as long as possible (until 14:00)- 5 C2B Pullups 7 Front Squats @ 60% *Stop when you can no longer perform the work within the minute, do not do any more after this.
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1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses
2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses Strength/Skill 1a) 4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00 1b) 4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up) – rest 2:00 Conditioning Alternating EMOM for 14:00- 10 C2B Pullups 40 Double-Unders 3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%
Strength/Skill 1a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec. 1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. Conditioning 3 rounds for time of: 12 Dual KB Thrusters 24/16kg 18 TTB 24 Split Jumps (each jump counts 1 rep) 3 Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%
Strength/Skill 1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00 1b) 4X5 + 1XME Back Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00 Conditioning For time: 40 Ground to Overhead 135/95# Run 800m Row 1200m 1) 3 attempts to establish a 1RM Snatch (meet style).
2) 3 attemtps to establish a 1RM Clean & Jerk (meet style). Conditioning 5 rounds of: 250′ Shuttle Run (50′ sections) 15 C2B Pullups 7 Floor to Overheard 155/105# Rest 1:1 1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses
2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses Strength/Skill 1a) 4X5 + 1XME Front Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00 1b) 4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up) – rest 2:00 Conditioning For time: 5 C2B Pullups 10 Burpee Box Jumps 30/24″ Run 200m 9 C2B Pullups 18 Burpee Box Jumps 30/24″ Run 200m 12 C2B Pullups 24 Burpee Box Jumps 30/24″ Run 200m 3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%
Conditioning “Tommy Mac” 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75# 12 Burpees 12 OHS 115/75# 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75# 12 Burpees 12 OHS 115/75# 3 Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%
Strength/Skill 1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00 1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00 Conditioning For time: 100 KB Snatches 24/16kg (50 L/50 R – apportion anyhow) |
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