Power Snatch:
Snatch Complex
Every :90 for 6 Rounds
Start at 50% of 1rm Snatch
1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch + 1 Overhead Squat
Clean
5 Touch and Go Clean and Jerks Every :90 for 6 Rounds
Complete reps at 60% of 1rm Clean and Jerk
Front Squat
4x6 @70%
*2 Minutes between sets
Barista
Teams of 3
For Time: (30 Minute Time Cap)
100/70 Calorie Assault
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Assault
Split Jerk
On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders
Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.
Barista
For Time:
27/21 Calorie Bike, 27 Toes to Bar
21/15 Calorie Bike, 21 CTB Pull-Ups
15/9 Calorie Bike, 15 Bar Muscle-Ups
Directly into...
8 Power Clean and Jerks (70%)
4 Power Clean and Jerks (78%)
2 Power Clean and Jerks (84%)
1 Power Clean and Jerk (90%)