Snatch
2 full snatches at 80% (reset between reps) – 60 sec rest
then…
“Tyson”
Against a 2-minute running clock, complete as many rounds and reps as possible of:
– 10 Box Jumps (24″/20″)
– 10 Hang Power Cleans (115/75)
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total reps.
rest 2 min then run 400m all out!
R.I.P Tyson
A) 1X20 High Bar Back Squat
*Notes: The goal is to use more weight than last week. If you couldn’t complete your set, either try it again or drop weight. Make sure to hit absolute depth with every rep.
B) 4 Rounds For time:
Advanced:
– 10 HSPU
– 15 Toes 2 Bar
– 500 m row
rest 1:1 (round up to nearest minute)
Intermediate:
– 8 HSPU Progressions
– 10 Toes to Bar or Knee to Elbow
– 500 m row
rest 1:1 (round up to nearest minute)
Every 30 seconds for 5:00 minutes (22 total reps):
– 2 Banded Deadlifts @ 60% + Band – DEMO VIDEO
then…
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
100 Double-Unders
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
75 Double-Unders
A1) Bench Press – 3×10 AHAP for all sets – rest 20 sec
A2) Bent Over DB/KB Kroc Rows 3×10/side – rest 90 sec
B) 2,000 m row time trial
A.) Build to a heavy single power snatch (just shallow of a full snatch)
B.) EMOM for 12 min
– Odd: 2 x power snatches @ 80% of above
– Even: 8-10 T2B
C1) 3 x 10 floor glute ham raise – rest 60 sec.
C2) 3 x 15-20 slow and controlled abmat sit-ups – rest 60 sec.
7×1 Power Clean + 1 High-Hang Squat Clean + 1 Jerk – rest 60-90 sec.
then…
For time:
– 15 Wall Balls (20/15)
– 30 Pull-ups
– 15 Wall Balls
– 30 Box Jumps (24/20″)
– 15 Wall Balls
– 30 Ring Dips
– 15 Wall Balls
– 30 Kettlebell Swings (Heavy)
– 15 Wall Balls
A) 1X20 High Bar Back Squat
*Note: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.
B) For time:
– 30 Burpees
– 50 Double-Unders
– 20 Burpees
– 50 Double-Unders
– 10 Burpees
– 50 Double-Unders
– Row 1K
C) Coaches choice midline work
Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
-then-
4 rounds for total time of:
– 12/9 HSPU
– Run 400m
Rest 2 min
*Notes: Strict 20 min time cap.