1. Snatch
60%/4 - 115 70%/4 - 135 75%/4 - 145 (80%/4)2 - 155 2. Snatch Pull (95%/3)4 - 180 3. Back Squat (80%/4)5 - 265 4. Conditioning 3 RFT: 50 Air Squats 7 Strict Pullups 10 Hang Power Cleans (135/95#)
0 Comments
1. Snatch
65%/2 - 125 70%/2 - 135 75%/2 - 145 80%/1 - 155 85%/1 - 160 2. Clean & Jerk 65%/2 - 160 70%/2 - 170 75%/2 - 185 80%/1 - 195 85%/1 - 210 3. Back Squat 60%/3 - 195 70%/3 - 235 75%/3 - 250 (80%3)3 - 265 4. Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#) 1. Clean & Jerk
60%/3+1 145 65%/3+1 160 70%/3+1 170 (75%/3+1)2 185 2. Front Squat (75%/4)5 -195 3. Barbell Conditioning "Big Clean Complex" 6 Sets: High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk *Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds 1. Snatch
65%/2 - 125 70%/2 - 135 (75%/2)3 - 145 (80%/1)4 - 155 2. Clean & Jerk 65%/2 - 160 70%/2 - 170 (75%/2)3 - 185 (80%/1)4 - 195 3. Back Squat 60%/3 - 195 70%/3 - 225 (75%/3)2 - 245 (80%2)2 - 265 4. Conditioning Row 1,000m Directly into: 21-15-9 OHS (115/80#) KB Swings (32/24kg) 1. Clean & Jerk
60%/2+1 - 145 65%/2+1 - 160 70%/2+1 - 170 (75%/2+1)2 - 185 2. Clean Pull (85%/3)4 -210 3. Front Squat (70%/4)5 - 185 4. Conditioning AMRAP 20: 5 Strict Pull Ups 10 Chest Slapping Push-ups 15 Air Squats 20 Calorie Row 5. Stamina Conditioning EMOMx6: Odd: AMRAP TTB Even: Rest "Bouncy House"
AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Row Rest 4:00 AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Calorie Row Rest 4:00 AMRAP 4 1 Round: 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Jerks (155/105#) Time remaining: Max Calorie Row |
Archives
September 2018
Categories |