Function
A) Hang squat snatch cluster (above knee) 1.1.1 x3 rest 15 sec/2-3 min
Performance
A) 3 position squat snatch (hip/mid thigh/knee) cluster 1.1 x3;
rest 15 sec/2-3 min
Everyone
B) EMOM x 12
Even – 3-4 Power snatches TnG (building in weight)
Odd – 6 T2B/8 V-up/12 sit-ups
C) Coach’s choice midline stability work
A1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec
A2) Weighted pull-ups 2-3 x4; rest 1:30-2 min
B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min
(heavier than last week)
+
8 min amrap @ 85-90%:
– 30 DUs
– 4 burpee box jumps 24/20″
– 5 S2OH (95/65)
– 6 DB snatches alternating (70/53, 53/35, 44/25)
A. Power Clean cluster 1.1.1 rest 10 sec/3 min
+
3 sets 95-100%:
– 40 DU
– 15 KBS (heavy and challenging)
– 20 no push up burpee box jumps (20/16”) AFAP
– 15 KBS (heavy and challenging)
– 200 m run
rest 6-7 mins exactly repeat 3x’s
– above parallel catch in PC
– go for it on sets record times
– fast turnover for all movements
– finish hard on run
A) HB Back Squat; 4, 4, 4; rest 2-3 min
+
3 sets:
– 10 RDL @2010 (tough)
– 90 sec row @ 90%
rest 2 min
+
3 sets:
– 10 DB push press (tough)
– 400 m run @ 90%
rest 2 min
A) Split Jerk x 2-3 (70%) – re-rack to shoulder – 8 sets; rest 60-90 sec
B) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2-3 min
C) 400m farmers carry for time (70/53, 53/35, 44/25)
5 min AMRAP @ 80-90%:
– 8 RKB swings (heavy)
– 7 no push-up burpee box jumps 20/16”
– 6 toes 2 bar
– 5 goblet squats
3 min rest
5 min AMRAP @ 80-90%:
– Row for meters
3 min rest
5 min AMRAP @ 80-90%:
– 8 thrusters (95/65)
– 10 sit-ups
– 30 double unders
3 min rest
5 min AMRAP @ 80-90%
– Airdyne for cal
A1) Strict Press @21X1; 8-6-4-2; rest 90 sec
A2) Wtd chin up @31X1; 2-2-1-1; rest 90 sec
– or negative pull-ups; 4 sec down; 5-5-4-4 reps
B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min
+
2 rounds at 90+%:
– 20 wallballs (20/15)
– 20 alt. DB snatches (50-70/20-40)
– 20 burpees
*rest 4-5 minutes
– go in the reverse order on the second round and compare times
A) A. Power Clean – build to a 1RM in 8 min
– start timer at about 40-50% 1RM
rest EXACTLY 2 min
B) Power Clean – 90% AMRepsAP of part A in 8 min
C) Tabata Ring Dips/Straight legged abmat sit-ups
– 8 sets of each, alternating
Compare to 9/24/13
– Tabata score is lowest rep number for both movements. Add them together for a total.