7 Min EMOM
1 Snatch Balance + 2 OHS
start @ 60% 1rm and build
rest 3 min
12 min EMOM – Not TnG.
Min 1 & 2: 2 Sq. Snatches 70% 1RM
Min 3 & 4: 2 Sq. Sntaches 75%
Min 5 & 6: 1 Sq Snatch 80%
Min 7 & 8: 1 Sq Snatch 82.5%
Min 9 & 10: 1 Sq Snatch 85%
Min 11 & 12: 1 Sq Snatch 87.5% +
(Drop between all sets)
*if you cannot squat snatch you will be doing lots of technique work during this time*
8 Min AMRAP
20 KBS 53/35
10 SDHP 135/95
10 Jumpng Squats
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%, quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#
Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%
Strength/Skill – Hang Snatch + Snatch x 5 As many rounds as possible in 15 minutes: 1 Rope climb 10 Push-ups 15 Box jumps, 24″(20″)
“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….
Tony’s Sushi Saturday night for cocktails @6pm. E2MOM for 12 min 5 Hang Power Clean + 3 Front Squats + 2 Push Jerk Build to heavy UNBROKEN complex Open cap test 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans…
Strength/Skill – “Bear Complex” Without letting go of the bar, or resting it on the ground complete 7 reps of the sequence for 1 round. Do 5 rounds increasing the load per round: -Power Clean -Front Squat -Push Press -Back Squat -Push Press