Power Snatch EMOM:
8 Rounds:
3 Power Snatches + 1 Overhead Squat @60% of Power Snatch
Clean Complex Every :90 on the :90 :
8 Rounds:
1 Clean Deadlift + 2 Hang Squat Cleans @70% of 1rm C&J
Back Squat: 4x10 @60% of 1rm Back Squat
*2 Minutes rest in between
Over Easy
For Time:
50/35 Calorie Assault Bike
Directly Into…
3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)
Overhead Squats
Part A) 5 Sets of 3
With grip as narrow to "jerk width" we can, building to a heavy set of 3 with all repetitions taken from the rack.Form over load today - elbows must be locked out throughout, heels down, and in sound control as we build to a heavy set.
Part B) Pause Overhead Squat
With 75% of our heaviest triple completed above, 2 x 30s holds in the bottom of our squat. Rest as needed between sets.
Over Easy
For Time:
50/35 Calorie Bike "Buy-In"
Directly into...
3 Rounds:
21 CTB Pull-Ups
15 Overhead Squats
9 Power Clean and Jerks
Ski Erg
5:00 On, 2:30 Rest
4:00 On, 2:00 Rest
3:00 On, 1:30 Rest
2:00 On, 1:00 Rest
1:00 On