(20:00) Snatch (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 4×2 at 90% of last week’s Heavy set of 2 Snatch (Around 85% +/-) *NOT Touch & Go (B) Then, 5:00 to perform 3×3 Snatch Pulls at 110% of Snatch 1RM METCON (20:00) 4 Rounds: 12 Strict HSPU 16 Starfish Crunch (8 each side) 20 Russian […]
Alternate Movements: Back Squat & Strict Pull Ups (25:00) (ALLOW REST AS NEEDED IN BETWEEN SETS) A) Back Squat: Using Last week’s heavy set of 3, perform 4×3 at that 90% of that weight (Between 80%-90% +/-) (RIR 2-3) B) Strict Weighted Pull Ups OR Chin Ups 4 x 5, 6, 8, 8 METCON: (15:00)
(20:00) Clean & Jerk (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 4×2 at 90% of last week’s Heavy set of 2 Clean & Jerk (Around 85% +/-) *NOT Touch and Go (B) Then, 5:00 to perform 3×3 Clean Pulls at 110% of Clean 1RM METCON: (20:00) 5 Rounds: 6 Alternating Single Arm Devils Press (RX:
Superset (20:00) A) Build to a Heavy set of 3 Strict Press (Between 75-85% +/-) (RIR 2-3) B) Strict Pull Ups OR Chin Ups 3 x 10 METCON (20:00) Every 4:00 x 5 60 Double Unders 12 Dumbbell Bench (athlete choice on weight) 12 Chest to Bar Pull Ups *Bike OR Row for remainder of
15:00 Front Squat Build to a Heavy Set of 3 Front Squat (Between 75-85% +/-) (RIR 2-3) METCON: (20:00) AMRAP 12 15/12 cal row 12 Wall Ball (RX: 20/14) 6 Strict Toes to Bar 3 Sandbag Over Shoulder OPTIONAL ADDITIONAL WORK: A) 4×2 Hang Snatch @ 75% – 80% B) 4×2 Hang Clean & Jerk
Alternate Movements (20:00) A) Strict Press: Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) B) Strict Pull Ups OR Chin Ups 3 x 9 METCON: (22:00) 3 Rounds: 15/12 Cal Bike 10 Strict HSPU 10 Pull Ups —REST 3:00— 3 Rounds: 15/12 Cal
(18:00) Front Squat Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) METCON: (20:00) 40-30-20-10 Wall Ball (RX: 20/14) 12 – 9 – 6 – 3 Power Snatch (RX: 115/75) (ADV: 135/95) OPTIONAL ADDITIONAL WORK: A) Hang Snatch 1×3 @ 70% – 75%, 2×2
Aerobic Conditioning (40:00) 200 M Run 60/50 Cal Bike 400 M Run 45/38 Cal Bike 800 M Run 30/24 Cal Bike 1200 M Run Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Squat Bottom Hold w/ Rig Assistance 1:00
(20:00) Snatch (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 3×3 at 90% of last week’s Heavy set of 3 Snatch (Around 80% +/-) *NOT Touch & Go (B) Then, 5:00 to perform 3×3 Snatch Pulls at 105% of Clean 1RM (HEAVIER THAN LAST WEEK) *Athlete May Drop Bar Between Reps EMOM 20: Min 1: 20
Alternate Movements: Back Squat & Strict Pull Ups (25:00) A) Back Squat 4×5: Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) *If you did not perform the heavy set of 5 last week, perform 4×5 at a challenging working weight today B) Strict
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