Monday:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
C. Back Squat 21X0 4x4 rest 2 minutes
Tuesday:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 1 min
B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 1 min
(light work - work perfect positions)
+
For time:
100 WallBall Sets of 25 (Sets of 10 last week and things were hard... Double it and add 5)
100 KBS
*12 Minute Cap
Wednesday:
A. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)
+
3 Sets:
30 sec CTB chin ups
30 sec burpees
30 sec double unders
30 sec box jumps
Rest 2:00
Thursday:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)
B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
+
8 Minute AMRAP steady pace:
200m Run
5 wall walks
10 overhead squat 95/65 Goal is anything over 4 rounds
Friday (First Day Back... What Happened!!!):
5 Sets:
5 Front Squat - Heavy As Possible
6 Burpees
7 Ring Dips
Rest 4 Minutes
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