Snatch - 4x3 Snatches - 3 Quick Singles(NOT Touch and Go!!) @75%
Clean - 8 x Clean +Front Squat + Split Jerk @75% of C&J
Back Squat - 5x6@75%
Weighted Situps - 4x15
Boxed Out
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)
Hang Power Clean and Jerk
On the 2:30 x 5 Sets:
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
Set #1 - 55% of 1RM Clean and Jerk
Set #2 - 60% of 1RM Clean and Jerk
Set #3 - 65% of 1RM Clean and Jerk
Sets #4-5 - 70-80% of 1RM Clean and Jerk, based on feel.
Jerk Complex
Take 8:00 to build to a Heavy Complex:
6 Push Jerks + 4 Spit Jerks
Gymnastics Conditioning
For Time:
5 Legless Rope Climbs
10 Ring Muscle-Ups
5 Legged Rope Climbs
10 Ring Muscle-Ups
Boxed out
For Time:
800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps
400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps
200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps
Barbell - 95/65
Burpee BJ - 24"/20"