Establish 1rm Snach and C&J
Conditioning 2 RFT: 30 Wall ball shots, 20 pound ball 30 Box jumps, 20″ box 30 calorie Row 10 Body weight Back squat Rest 1 minute between rounds
0 Comments
1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 75% of 1rm Power Snatch and add weight each minute to a max set of 5
2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 75% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple 3Rm Pause Back Squat Work to a heavy complex of 1 Snatch + 2 Snatch Grip Push Press + 3 OHS Conditioning 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20 3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 1×1@75%, 2×1@80%
Strength/Skill 1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec. 1b) 4X3 Snatch Balance – heaviest possible, rest 90 sec. Conditioning 5 rounds of: Run 400m 15 Burpee Box-Jump-Overs 24/20″ 1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk. Conditioning For time: 5 Rounds: 15 CTB 25 Cal Row 50 DU Rest 1:00 between rounds 1) EMOM for 7:00 – 5 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5
2) EMOM for 7:00 – 3 T&G Power Clean & Push Jerks: begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple Conditioning 21-15-9 of: Power Cleans 175# Burpee Box Jump Overs 30/24″ BBG
3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 2×1@75%, 1×1@80% Strength/Skill 1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec. 1b) 4X3 Snatch Balance – heaviest possible, rest 90 sec. Conditioning 3 RFT: 21 Cal Row 15 Box Jumps, 24/20 9 Power Snatch, 115/80 BBG
3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 2×1@75%, 1×1@80% Strength/Skill 5X4 Strict Pull-ups + 3 Pull-ups + 2 Chest to Bar Pullups – rest 2:00 Conditioning For time: 1200m Row 100 Squats 80 Sit ups 60 push ups 40 Pull ups 1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk. Conditioning 15-12-9 of: Power Snatches 115/75# Burpee Box Jumps 24/20″ Chest to Bar Pullups 1) EMOM for 7:00 – 5 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5
2) EMOM for 7:00 – 3 T&G Power Clean & Push Jerks: begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple Strength/Skill 1a) 4X3 + 1XME Front Squats – work to a near 3rm (no misses), then 1 ME UB set @ 90% of 3rm, rest 2:00 1b) 4X1:00 ME Strict 3″ Deficit HSPU – rest 2:00 Conditioning “OHS-athon” 100 Overhead Squats* for time, 95/65 *10 Toe to Bar penalty any time the bar comes down from the overhead position. 3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 3×1@75%
Strength/Skill 1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec. 1b) 4X3 Snatch Balance – heaviest possible, rest 90 sec. Conditioning For time: 30 Burpee Box Jumps 24/20″ 30 DB C&J (two dumbbells) 60/40# 30 Burpee Box Jumps 24/20″ |
Archives
September 2018
Categories |