Power Snatch Singles - 6@90% of PS
Clean and Jerk Singles - 6@90% of C&J
Push Press - 4x2@85%
GHD Situps - 50 Total
“Power Hour”
For Time:
50 Clean and Jerks (135/95)
On the Minute – 5 Toes to Bar
1. Track Conditioning
On the Minute x 10 – 40 Meter Sprint
Rest from 10:00 – 12:00
On the 2 Minute x 5 – 100 Meter Sprint
Rest from 22:00 – 24:00
On the 3 Minute x 3 – 400 Meter Run
2. Conditioning
5 Rounds:
500 Meter Row
12 Box Jump Overs (30/24)
24 Wallballs (30/20)
3. Body Armor
A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)
