1) 5X1 Power Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Power Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed BB Cycling 3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec. Strength 1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00 1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00 Conditioning 7 rounds of: Row 200m (all out) ME -1 C2B AFAP Rest 1:1
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EMOMx8: Odd: Power Snatch + Snatch Balance, stay below 65% Even: Hang Squat Snatch + OHS, stay below 65% 1) Power Snatch: 5X1 – work to a max single for the day, rest as needed 2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed Accessory/Skill 1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 60 sec. 1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec. 3 Rft 500m Row/400m Run 15 Power Cleans, 135/95 15 Box Jump 24 1) EMOM for 5:00-
2 T&G Power Snatches *Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight. 2) EMOM for 5:00- 2 T&G Power Clean & Push Jerks *Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight. Strength 1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec. 1b) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec. 1) 5X1 High Pull (from floor) + Hang Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts), rest as needed
2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed BB Cycling 3XME UB Cleans (full squat – from the floor) @ 80% (of max Clean) – rest 2:00 Strength 1a) 5X2 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec. 1b) 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec. 1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed BB Cycling 3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec. Strength 1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00 1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00 |
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