7X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – rest 60 sec
Demos: 3-STOP SNATCH & HI-HANG SNATCH
then…
3 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Power Snatches (115/75)
Low Bar Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%
*rest 1:00-2:00 between sets
then…
For time
– 7 Bear Complex @ 135/95#
– 50 Double-Unders
– 5 Bear Complex @ 155/105#
– 50 Double-Unders
– 3 Bear Complex @ 185/115#
– 50 Double-Unders
I – 95/75, 115/85, 135/95
B – 75/35, 85/45, 95/55
Front pause squats
2-2-2-2-2-2-2
*stay at absolute bottom for 3 seconds, bounce off calves and come up
then…
Three rounds for time of:
– 8 Split snatch (115/75) alternating legs
– 10 Ring dips
– Run 400 meters
10 min to find weighted push-up 3RM @ tempo 1111
then…
4 rounds for time:
– 400 m run
– 15 C2B pull-ups
15 minutes Tall Clean Practice (go to a 1RM if technique is sound). DEMO VIDEO
for time:
– 9 Thrusters 135/95#
– 50 Double-Unders
– 7 Thrusters 135/95#
– 50 Double-Unders
– 5 Thrusters 135/95#
– 50 Double-Unders
12 minutes to establish a 1RM Hang Snatch (squat is preferred).
then…
5 rounds for time of:
– 3 Hang Power Snatches @ 80% (of above)
– 6 Box Jumps 30/26″
– Run 200m
– 3 Hang Squat Snatches @ 80%
– 6 Box Jumps 30/26″
LB Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of last week’s 3RM
*If you do not have an established LBBS 3RM, please find one instead.
then…
12 minute AMRAP of:
– 3 Wall Walks
– Run 200m
– 15 Push Press (95/65)
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Note: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
then…
5 rounds for total time of:
– Run 200m
– 10 Absolutely Vertical KBS 32/24kg
– 15 Burpees
*Rest 2 minutes after each round.