Strength:
Every 90 sec for 7 sets
Snatch
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3RM Attempt X 2
Back Squat
6 @ 70%
6 @ 75%
6 @ 78%
Then find your 6 RM
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 Med Ball Cleans 20/14
STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 THRUSTERS 155/115 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
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″)
Strength: EMOM X5 Power Cleans 3 @ 70% 3 @ 75% 3 @ 78% 3RM attempt x 2 sets EMOM x 5 Push Presses 3 @70% 3 @75% 3 @ 78% 3 RM attempt X 2 Start the clock and run 200m (short run)…….. 2:00 to get this done at 2mins run…
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Back Squat 21-15-9 reps for time of: 225/155 pound Back squat 53/35 KB Power Snatch
Strength/Skill -HBBS: 1X5@60%, 1X5@70%, 2X5@75% Conditioning 10 HSPU 1 Power Cleans 135/95# 9 HSPU 2 Power Cleans 135/95# 8 HSPU 3 Power Cleans 135/95# 7 HSPU 4 Power Cleans 135/95# 6 HSPU 5 Power Cleans 135/95# ….. 1 HSPU 10 Power Cleans 135/95#
Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s