3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 3×1@75%
Strength/Skill 5X4 Strict Pull-ups + 3 Kipping Pull-ups + 2 Bar Muscle-Ups – rest 2:00 Conditioning 4 rounds of: Run 400m 20 KB Swings 32/24kg Rest 1:1
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Intermediate and Long Distance Workout
1x1200m 2x800m with 3min rest b/t intervals 3x400m with 1.5 minute (90sec) rest b/t intervals 4x200m with 45sec rest b/t intervals 3 minute rest b/t all sets 1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk. Conditioning For time: Run 400m 25 Thrusters 115/75# 25 TTB Run 800m 25 TTB 25 Thrusters 115/75# Run 400m BBG
1) EMOM for 7:00 – 3 T&G Power Snatches @ 70% of 1rm Power Snatch 2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks @ 70% of 1rm Power Clean Strength/Skill 1a) 4X5 Front Squats @ 75% of 5rm – rest 2:00 1b) 4X1:00 ME Strict HSPU – rest 2:00 Conditioning 9-6-3 Power Clean 155# Front Squat Push Jerk Rest 3 mins 6 min Amrap 3 Burpee Box Jumps 3 Chest to Bar Pullups 3 Position Clean (power position, hang, floor) + Jerk – 5×1@70%, rest as needed
Strength/Skill 1a) 4X8 Ring Dips – rest 90 sec. 1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS @ 80% of max for the complex – rest 90 sec. Conditioning 9-7-5 of: Cleans (full) 165/185/205# Chest to Bar For time. |
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