Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch 2. Barbell Conditioning 5 Clean and Jerks, 155 5 Clean and Jerks, 175 5 Clean and Jerks, 185 5 Clean and Jerks, 195 Rest 5 minutes 3 Clean and Jerks, 185 3 Clean and Jerks, 195 3 Clean and Jerks, 205 3 Clean and Jerks, 215 3. Conditioning "Fortitude" EMOMx30 Odd: 15 Cal Row Even: 15 Burpees
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Conditioning
With a running clock: ...at the 0:00 AMRAP 5 15 Cal Assault Bike (30 Cal Schwinn) 10 TTB ...at the 10:00 AMRAP 5 10 Cal Assault Bike (20 Cal Schwinn) 15 KBS, 2/1.5-pood ...at the 20:00 AMRAP 5 15 Cal Row 10 Thrusters, 95/65 ...at the 30:00 AMRAP 5 10 Cal Row 15 Power Cleans, 95/65 1. Clean
1RM with at 2 second pause 1" off the floor 2. Front Squat 2RM 3. Back Squat 4x6 across 4. Strength Conditioning 5 RFT*: 15 unbroken Dumbbell Push Press, 50/35 12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side) 9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep. *Each round must be completed as 36 unbroken reps, rest as little as possible between rounds 1. Conditioning
21-15-9 Dead Lifts, 225/155 KBS 2. Conditioning 21-15-9 TTB Row For Calories 3. Skill Work For time: 200 Double unders Rest 1 minute 100 Double unders 1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing 2. Jerk 5 sets of: 2 Front Squats + 1 Split Jerk 1. Squat Conditioning
For time*: 20 Back Squats, 155 20 Back Squat, 175 20 Back Squats, 195 *No Racks. 1 Bar. Rest 1 minute after completing each weight 2. Press Conditioning For time*: 20 Push Press, 95 20 Push Press, 115 20 Push Press, 135 *No Racks. 1 Bar. Rest 1 minute after completing each weight 3. Clean Conditioning For time*: 20 Hang Power Clean, 115 20 Hang Power Clean, 135 20 Hang Power Clean, 155 *No Racks. 1 Bar. Rest 1 minute after completing each weight 4. Gymnastic Pull Conditioning For time*: 20 Strict Pull ups 20 Kipping C2B Pull ups Rest 1 minute after completing each set of 20. 1. Conditioning
AMRAP 20 of: 15 Cal Row 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 2/1.5-pood 2. Conditioning 3 RFT: 20 Calorie Assault Bike (35 Calorie Schwinn) 20m KB Walking Lunge, 2/1.5-pood 1. Snatch
Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) 2. Back Squat 3x6 Across 3. Conditioning "Tiger Blood" 3 RFT: 400m Run 10 Clean and Jerks, 135/95 Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB Rx - 115/80 Row Conditioning 50-40-30-20-10-20-30-40-50 Calories For time, equal work:rest 1. Strength Conditioning
4x8 unbroken Cleans, climbing - rest as needed 2. Strength Conditioning 3x10 Bench Press, climbing - rest as needed 3. Strength Conditioning 5RFT: 5 Front Squats - you choose the weight 5 Weighted Pull ups - you choose the weight 5 Weighted Ring Dips - you choose the weight 4. Conditioning 2 RFT: 20 Thrusters, 95/65 20 Pull ups 20 Wall Balls 20 Calorie Row |
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